15-02-18

15-02-18

  • 14th Feb 2018
  • Kevin Tran

MONDAY

A. Side plank 60 sec/side x 3, rest 60 sec

B. Strict Weighted Chin Up 3-5 reps x 4

C. 12min AMRAP
10 KB swing @ 24kg/16kg
15 box jump @ 24″/20″
15 abmat sit ups
10 push ups

 

TUESDAY

A. 4 Rounds for Quality (shoulder + glute prehab)
8 DB external rotations/arm @ 3011
10 KB single leg glute bridges/side
20 banded monster walks forward + backwards

B. EMOM stations x 5 rounds (15min)

COMP
EMOM
#1 – 15 Burpees
#2 – 5 Powercleans TnG @ 70/50kg
#3 – 5 Push Jerk @ 70kg/50kg
x 5 rounds

RX
EMOM
#1 – 12 Burpees
#2 – 5 Powercleans TnG @ 60/40kg
#3 – 5 Push Jerk @ 60/40kg
x 5 rounds

FITNESS
EMOM
#1 – 8 Burpees/Nurpees
#2 – 5 Hang Powercleans TnG @ weight of choice
#3 – 5 Push Jerk @ weight of choice
x 5 rounds

C. Hanging Strict Knee Raise Hold ALAP x 3, rest 60 sec

WEDNESDAY

A. Front Squat 3 x 3 @ 90% of 3RM (your new current 3RM from last week)

B1. Single arm DB row 8 reps/arm x 4, rest 60 sec
B2. 20 DB Walking lunges x 4, rest 60 sec (DB in both arms)

C. Hollow hold 30:30 x 6

THURSDAY

A. 4 Rounds for Quality (prehab warm up routine)
30 sec jefferson curl hold
10 glute clam/side
10 wall Ws – slow and controlled
20 DU / 60 skips – people should work on DU’s here if they have a handful

B. Cardio Stations 30min
1km row
1km ski
50 cal bike
15 wall walks
rest 60-90 sec between each exercise

 

FRIDAY

A1. Bulgarian Split Squat 8/leg @ 3011 x 4
A2. Leg Lowering Abs 10 reps @ 3010 x 4

B. CF Open 12.1 WOD
7 minute AMRAP Burpees (with 6 inch reach above head)