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Present Drop Off | 20/12/23 | Wednesday

Warm Up: 2 Rounds

10 Cals

10 Good Mornings

10 Hang Power Cleans (E/B)

10 Box Steps

10 Sit Ups

20 Calf Raises


RXD Option:

Part A: 10 min

50 Ball Over Bar (25/20)

Max Metre Row

 

*** 3 mins rest ***

 

Part B: AFAP in 8 mins

1 – 2 – 3 – 4 – 5 … ETC

Clean & Jerk (60/42.5)

Burpee Box Jumps (30/24)

 

*** 3 mins rest ***

 

Part C: AMRAP in 6 mins

6 MB Sit Ups (9/6)

6 T2B

12 Bar Hops

 

*** 3 mins rest ***

 

Part D: Max Reps in 4 mins

BB Step Ups(25/20)


SCALED Option:

Part A: 10 min

50 Ball Over Bar (20/12)

Max Metre Row

 

*** 3 mins rest ***

 

Part B: AFAP in 8 mins

1 – 2 – 3 – 4 – 5 … ETC

Clean & Jerk (42.5/30)

Burpee Box Steps (24/20)

 

*** 3 mins rest ***

 

Part C: AMRAP in 6 mins

6 MB Sit Ups (6/3)

6 K2E / KR / RP

12 Bar Hops

 

*** 3 mins rest ***

 

Part D: Max Reps in 4 mins

BB Step Ups (15/10)


Finisher:

3 sets x 30 secs  

Sit Ups

Plank

Hot Hands


Accessory Work:

3 sets x 5 reps

Deadlift

Back Racked Lunges

Bent Over Rows


Top Up:

6 secs Sprint

24 secs Easy x 8

 1 min rest

1, 2 or 3 sets

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