1/8/2020

1/7/2020
January 6, 2020
1/9/2020
January 8, 2020

HIIT:

W.U. Group

Skill:   5 Mins Complete part of your pushup homework

Strength:  Power Clean

  • 10 Mins Build to a heavy single power clean for the day

W.O.D 12 Min AMRAP of

*Use 70% of the single Power Clean for today

  • 15 x Burpees
  • 12 x Deadlifts
  • 9 x Power Cleans

ENDURANCE: 6am ONLY

In 6, 12 and 20 mins increments, 1 min Rest, Work through sequence as far as possible in each time frame

  • 10 x Burpees
  • 200M Run
  • 30 x Assault Bike Cals
  • 40 x Box Jumps
  • 50 x KB Thrusters
  • 60 x Abmat situps
  • 70 x Russian Swings
  • 80 x Mountain Climbers
  • 90 sec Plank
  • 100 x Weighted Jump ropes or DU’s

OLYMPIC LIFTING: 6:30pm ONLY

  • W.U.  Coach Led Movement breakdown
  • 15 min Tech Work Building to 1 Heavy Power Clean
  • 5 min EMTOM:  Use 70% of 1 heavy for the day
    • 2+2  Power Clean + Hang Power Clean
  • W.O.D 12 min Clock, 5 RFT of
    • 12 x Burpees
    • 9 x Deadlifts
    • 6 x Power Cleans 185/125