Michelle Claus | 18/12/23 | Monday

Warm Up: Coaches Pick

RXD Option:

Part A: 15 mins

Back Squats Build 5 x 3 reps

Or

2 mins on / 1 min off x 5 Cardio

Part B: For Time

50 WBS (9/6)

10 Cals

40 DB Snatches (22.5/15)

10 Cals

30 Box Jumps (24/20)

10 Cals

20 Devil Press (22.5/15)

10 Cals

10 Back Squats (100/70)

10 Cals

1 Legless / Rope Climb

SCALED Option:

Part A: 15 mins

Back Squats Build 5 x 3 reps

Or

2 mins on / 1 min off x 5 Cardio

Part B: For Time

50 WBS (6/3)

10 Cals

40 DB Snatches (15/10)

10 Cals

30 Box Steps (20/16)

10 Cals

20 Devil Press (15/10)

10 Cals

10 Back Squats (80/55)

10 Cals

2 Seated Rope Climb / 10 Ring Rows

Finisher:

3 sets x 30 secs

Plank Hip Dips

Banded Dead Bugs

Banded Hollow Holds

Accessory Work:

3 sets x 5 reps

Back Squats

Hang Power Clean

Push Press

Top Up:

AD Endurance Work

5 mins or

10 mins or

15 mins