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In The Wrong Fight | Monday 15/1/24

Warm Up: Individual Warm Up / Mobility

Workout:  3 mins on / 1 min off x 6 rounds

 

Rx Option: (50/35)


Rounds 1, 3 & 5: 15/12 Cals

Remaining Time: 5 Burpees

                                    5 Power Cleans


Rounds 2, 4 & 6: 15/12 Cals

Remaining Time: 5 C2B Pull Ups

                                    5 Thrusters


Scaled Option: (35/25)


Rounds 1, 3 & 5: 12/9 Cals

Remaining Time: 5 Burpees

                                    5 Power Cleans


Rounds 2, 4 & 6: 12/9 Cals

Remaining Time: 5 Pull Ups / Ring Rows

                                    5 Thrusters

 

Into:


Strength: EMOM

Hang Squat Clean

7 x 2

Hang Power Clean

1 max set


5k Challenge

Progressive Runs

x 14 minutes 

x 14 minutes

x 17 minutes

See app for details


Mobility / Cool Down

Seated Hamstring Stretch

Lying Quad Stretch

3 Way Child Pose

Bench Lat Stretch

Shoulder Stretch

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