Full week Feb 10th


MONDAY

WOD 1 5 Sets 3 Deadlift (70%) with neutral grip 6 Tempo DB strict press 41X1 WOD 2 Every 8:00 x 3 A. 3 Rounds 10 Clean and jerk 30/42.5kg 12 Toes to bar B. 3 Rounds 10 Power snatch 30/42.5kg 12 Bar facing burpee C. 3 Rounds 10 Hang power cleans 30/42.5kg 35 Double unders

TUESDAY

WOD 1 Every 1:30 x 6 5 Front squat 60-70% WOD 2 For total reps A. 5:00 AMRAP 5 Chest to bar 7 DB thruster 15/22.5kg (2:00 Rest) B. 5:00 AMRAP Bike erg cals (2:00 Rest) C. 5:00 AMRAP Burpee box jump overs (2:00 Rest) D. 5:00 AMRAP Row cals

WEDNESDAY

WOD 1 Every 3:00 x 4 8 Bench press 70% 4 Sandbag cleans WOD 2 AMRAP 20:00 21-15-9 KBS 16/24kg Push ups (2:00 Rest) 21-15-9 Sumo Deadlift high pull 25/35kg Push press (2:00 Rest)

THURSDAY

WOD 1 Back rack reverse lunge 4x12 (6/side) WOD 2 EMOM x 15 - for total reps 1) :40 AMRAP Bike Cal 2) :40 AMRAP DB front rack walking lunge steps 15/22.5kg 3) Rest

FRIDAY

WOD 1 5 Sets 5 Single arm KB strict press/side 3 Strict pull up (add weight if possible) WOD 2 Every 8:00 x 3 10 Burpee pull up 20 Renegade Row 15/22.5kg 30 Bar hops 40 Push press 25/35kg 50 Double unders


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Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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