Fitter Stronger Tougher
Dec 11 2019
Thursday: AMRAP Feast..
CONDITIONING
AMRAP in 4 mins of:
21 / 15 Calorie row
21 KB swings 24 / 16 kg
21 Thrusters 35 / 25 kg
rest 4 mins
15 / 10 Calorie row
15 KB swings 24 / 16 kg
15 Thrusters 45 / 30 kg
rest 4 mins
9 / 6 Calorie row
9 KB swings 24 / 16 kg
9 Thrusters 52.5 / 35 kg
Dec 10 2019
Wednesday: Lucky 7's..
STRENGTH
Clean and jerk 10 x 1 rep
* Lift every 90 seconds and build to a heavy single
CONDITIONING
7 rounds for time of:
7 HSPU
7 T2B
7 Box jump overs 24 / 20 "
Dec 09 2019
Tuesday: Goin' All Out..
STRENGTH
Back squat 3 x 10 reps
* Lift every 4 mins and each set AHAP
CONDITIOINING
In teams of 4 -
3 rounds each of:
20 / 12 Assault bike calories
16 Barbell Front rack alternating lunges 50 / 35 kg
12 Burpees over the barbell
* Next athlete begins when athlete in front completes Barbell front rack lunges. Each round as fast as possible!!!!
Dec 07 2019
Monday: Run Day..
CONDITIONING
Every 10 mins for 3 sets:
Run 600m
rest 60 seconds
Run 400m
rest 40 seconds
Run 200m
* Score time taken for each round
ACCESSORY
Every 4 mins for 3 sets:
6 Ab wheel roll outs
12 V-ups
18 Ab mat sit-ups
24 Bicycles
