Full week March 16th


Monday

WOD 1 Bench press 5x5 (across) :1 pause at chest

WOD 2 15:00 AMRAP 10 Power clean 35/50kg 10 Pull ups 10 STOH 10 Bar over burpee

Tuesday

WOD 1 Back squat 4x10 70%

WOD 2 AMRAP 1:30 x 6 Rounds A) 15/20 Cal row + AMRAP KB Front squat 16/24kg B) 15/20 Cal Bike erg + AMRAP DB step up 20"" 15/22.kg (Rest 1:30 after every round) Alternate between A and B, 3 rounds each (18:00)

Wednesday

WOD 1

Every 1:30 x 8 3 Power clean + 3 Push press 4:00 build, 4:00 across

WOD 2 15:00 AMRAP 30 KBS 16/24kg 30 DB SA Push press 15/22.5kg 30 Box jump 20/24"" 30 Toes to bar 30 SA devils press 15/22.5kg

Thursday

WOD 1

EMOM x 10:00 1) 3 Strict pull up (add weight if needed) 2) 5 Tempo Ring dip - 31X1

WOD 2 Every 3:00 x 6 13/16 Cal Row 16 Renegade row 15/22.5kg 16 Hand release push up

Friday

WOD 1 4 Sets 10 Reverse lunges DB by sides - front foot elevated 4 Sandbag loads 8 Strict leg raises

WOD 2 For time: 64 Wall balls 32 Chest to bar 16 GTOH 35/50kg Rest 3:00 32 Wall balls 16 Chest to bar 8 GTOH 35/50kg


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The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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