Fitter Stronger Tougher
Jan 22 2020
Thursday: Spinnng Wheel..
CONDITIONING
5 rounds each for time of:
1km Bike erg
40 Air squats
30 Push-ups
20 T2B
* rest 2 mins after each round
Jan 21 2020
Wednesday: Split Jerk Practice..
STRENGTH
Split jerk 10 x 1 rep
* Lift every 90 seconds and build
CONDITIONING
For time:
100 Double unders
21 STO 45 / 30 kg
21 Pull-ups
75 Double unders
15 STO 45 / 30 kg
15 Pull-ups
50 Double unders
9 STO 45 / 30 kg
9 Pull-ups
* 12 min cap
Jan 20 2020
Tuesday: Fireball..
STRENGTH
Front squat 7 x 2 reps
* Lift every 3 mins and build to a heavy 2 rep
CONDITIONING
AMRAP in 8 mins of:
10 Wall balls 20 / 14 lbs
10 KB swings 24 / 16 kg
Jan 18 2020
Monday: Between the Wickets..
CONDITIONING
5 rounds of -
AMRAP in 3 mins:
25 / 18 Calorie bike erg
20 / 15 Calorie row
Max 10m shuttle runs in remainder
* rest 3 mins after each round
