Monday December 16, 2019

AM - WORK
A) Warm-up
3 x
1:00 single unders
1:00 Burpees
200m run


B) Working
3 x 1.2km run
@1mile pace -5s
Rest 3:00

C) Cool Down
AMRAP 10:
1 round of strict cindy
1:00 bike, 70% pace.
 

PM - WORK

A) Primer
3 x
1 . 1 high box jump
12 jumping banded lunges
Rest as needed

B) BackSquats
Cluster sets:
Every 2:00 x 8
1.1 back squats
95-100% of your 2RM.
rest 10s between singles.


C) Muscle-up Volume
5 x
1 beat swing
1 hips to rings
1-2 Muscle Ups
Rest as needed to hit this for quality.
-
EMOM 5
75% Ring Muscle Ups
*based from your death by muscle ups.

D) Superset
3 x
8 Reverse Lunges, as heavy as possible.
Rest 20s
30s wall sit w/ 2 x 16kg KBs.
Rest as needed.  


E) Work
15-12-9-6-3
Front Squats, 35kg
Burpee Box Overs.

*Aim to go unbroken, aim to push the pace from the start.

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