friday fun...

Merry Christmas

1 Rep Max Week... starting with Back Squats

friday fun

3x
200m row
200m ski
20 cals bike
10 pull ups
40 squats

5x

400m row
30 double unders
20 dumb bell shoulder to overhead

4x
10m walking lunge holding olympic plate 25/15  with arms extended in front of you
max strict pulls

buy out:
50 situps or
20 burpees

20-15-10

push ups on dumbells
step up lunge with dumbells

set up push ups on one side of gym then farmers carry dumbells to boxes for step up lunges

40-30-20-10

cal row
sit ups

5x
15 cal bike
15 wallballs
15 kb swings

5x

5 burpees
10 air squats
5 T2B

6x

3  bar MU's
13 ball slams

20-15-10
Thrusters... each round add more weight
10-15-20
Bar jumping burpees

20 cal bike

4 rounds of
10 box jumps
10 ring push ups
10 circular t2b

20 cal bike

lordy lordy Ray turned forty!!

21-15-9

deadlifts
ring dips

5 ROUNDS

5 SINGLE ARM DUMBELL SNATCH/ARM
5 SA DUMBELL OVERHEAD LUNGE

power clean reps 10-down to 1

100m sprint

7 min AMRAP

Your choice:

5 pull ups
5 pistols

or
5 pushups
10 jumping squats

or
1 MU
2 jumping pistols

Canadian Hero WOD...

"Ship"

9 rounds

7 squat cleans

8 burpee box jumps

700m row then:
7 rounds
7 pull ups
7 ring dips
7 pistoles (each leg)

4 X

20 cal bike
10 dumbell lunge
5 DB clean and jerk

21-15-9

slam balls
push up on ball

3x

50 du
15 burpees
5   pull ups

10 RFT

15 wall balls
10 jumps over the ball

fun friday..

400m run
15 SH to OV
15 Hang power cleans
10 Burpee pullups
15 Hang power cleans
15 SH to OV
400m run

3x
20 kb swings
20 goblet squats
20 sdhp
20 front rack lunges
20 calbike

4x

48 double unders
12  cal on bike
12 deadlifts

3x

30 wallballs
15 pullups
10 sit ups

21-18-15-12-9-6-3

Dumbbell Front Squats
Burpees

5x

6 single leg box jumps
100m run
3 BMU

5x

10 Power Cleans

15 Wallball shots

21-15-9

KB SWINGS
KB SDHP
200 m row/run

21-15-9

deadlifts
ring dips

EMOM
3 BURPEES

4x

10 sandbag clean and jerk
      2 OVH step ups after each clean and jerk
10 strict pullups

21-15-9

Thrusters - each round add more weight
Calories on bilke

4x

17 kb swings
20 fr rack lunge

Rob with a Pistol :)

10-1
Roll Over Burpee
Pistol Squat

21-18-15-12-9

Power Snatch
Wall Ball Shot
K2E

Happy Thanksgiving...

Friday fun...