MONDAY
Strength/Skill
Workout Of The Day
Public Holiday Partner Workout!
TUESDAY
Strength/Skill
SKILL DEVELOPMENT:
9 min AMRAP
10 hollow body banded straight arm pull downs
3 each leg single leg kipping or butterfly box pull ups
5 beat swings with tape between legs
3 attempts at kipping pull up/C2B/Butterfly.
*Only do butterfly’s for the final attempts if confident at C2B
Workout Of The Day
3 rounds for time.
50 abmat situps
40 KBS @ 24/16kg
30 Hand release pushups
20 Alternating DB renegade row @ 2x 22.5/15kg
WEDNESDAY
Strength/Skill
Every 90 secs for 12 mins
1x 3 position Full snatch
High hang, above knee, below knee.
Workout Of The Day
3 rounds for time:
21/17 Cal bike
15 Dual Dumbbell shoulder to overhead
9 over/unders
THURSDAY
Strength/Skill
3 sets: – One set every 4 mins
6 reverse lunge steps each leg, DB’s by sides.
10 Ring Pushups
6 Single leg DL each leg
10 Double DB Bent over rows
Workout Of The Day
14:00 min AMRAP
10 Alternating DB renegade rows
25 V ups
10 alternating DB box step ups
20 alternating russian twists – Single KB
FRIDAY
Strength/Skill
Morning workout – Open Workout 24.2 Class setting. *Not Judged
Workout Of The Day
Evening workout – Open Workout 24.2
SATURDAY
Workout Of The Day
OPEN WORKOUT 24.1
