20/04/17

20/04/17

  • 19th Apr 2017
  • Kevin Tran

TUESDAY

Teams of 2
100 calories on bike (one person working at a time)

then
1-10 reps of
Clean + Jerk @ 60/40kg
Back Squats @ 60/40kg
Box Jump Overs @ 24/20″
(each person must do each round)

then
100 calories on bike (one person working at a time)

WEDNESDAY

A1. RDL 6 reps @ 5151 x 5
A2. KB Halo 6 reps back and forth x 5

B. Every 3 minutes x 6 rounds
12 Goblet Squats + 12 Burpees
(Goblet Squats @ 28-32kg for males and 20-24kg for females)

THURSDAY

30 min Mobility

A1. Kipping HSPU AMRAP x 5, rest 30 sec
A2. Hollow hold 30 sec x 5, rest 60 sec

FRIDAY

A. EMOM x 5 – False grip ring chin ups strict 2-8 reps or 6-10 false grip ring rows

B. EMOM x 5 – Kipping Ring Dip AMRAP

C. AMRAP 3 minutes
3 Power cleans @ 50/30kg
3 Front Squats
3 Push Jerks

Rest 3 minutes

AMRAP 3 minutes
3 Power cleans @ 60/40kg
3 Front Squats
3 Push Jerks

Rest 3 minutes

AMRAP 3 minutes
3 Power cleans @ 70/50kg
3 Front Squats
3 Push Jerks