Full week Feb 3rd


MONDAY

WOD 1 EMOM x 10 4 Front squat 65-70% - At or slightly lighter than last week WOD 2 Every 6:00 x 4 - Alternate between A and B A) 2 Rounds 8 Power snatch 30/40kg 10 Bar facing burpee B) 2 Rounds 15 Wall balls 6/9kg 15 KBS 15/24kg

TUESDAY

WOD 1

10-8-6-4-2

Build in weight/difficulty each set

Strict pull up

Tempo Strict press - 41X3 WOD 2 20:00 AMRAP 40/50 Cal Bike/Row 40 Push ups 40 Box jumps 20/24" 40 Toes to bar

WEDNESDAY

WOD 1 EMOM x 10 3 Power clean - Across (70-80%) WOD 2 2 Rounds (20:00) - Score for part A. - Pass/fail for part B.

A. AMRAP 4:00 30 Double unders 9 DBL DB Front squat 15/22.5kg 7 DBL DB hang power clean 5 DBL DB STOH Rest 1:00 B. Alternate between holds for duration of 4:00 Bar hang Plank *No more than a :5 transition allowed Rest 1:00

THURSDAY WOD 1 Back squat 10 at 65% 8 at 70% 6 at 75% 6 at 80% WOD 2 Every 7:00 x 3 10-8-6-4-2 Thruster 30/40kg 5-4-3-2-1 Bar muscle up - Scale for BMU is burpee pull up

FRIDAY

WOD 1 4 Sets 10 Tempo DB bench press - 31X1 5 Tempo ring row - 31X1 (as inverted as possible) WOD 2 EMOM x 20:00 1) 12/15 Cal row 2) 2 Rope climbs 3) 12/15 Cal bike 4) 12 DB snatch 22.5/30kg 5) 15 Abmats


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Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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