Monday 01
New Year’s Day – no session or open gym
Tuesday 02
For Time:
30 strict pull ups
20 cal row
10 deadlift 150/100kg
10 handstand push ups
20 ring dips
30 burpees
Wednesday 03
Toes to bar
10-10-10-10-10
4rds of:
50 double unders
20 push ups
15 toes to bar
Thursday 04
Back Squat
10-7-5-3rm
AMRAP3
21 box jumps 24″/20″
21 wall balls 9/7kg
2min rest
AMRAP3
15 box jumps 24″/20″
15 wall balls 9/7kg
2min rest
AMRAP3
12 box jumps 24″/20″
12 wall balls 9/7kg
*score = total reps
Friday 05
Handstand tekkers
5rds of:
1 length bear crawl
1 length broad Jumps
*every 5 broad Jumps, perform 3 burpees
Saturday 06
Coaches WOD
Sunday 07
REST DAY