Wednesday 30, December 2015

Warm up:

6 min AMRAP
25 double unders
15 KB swings - light
10 air squats

Right into

4 min AMRAP
10 push ups
10 pull ups
10 sit ups

Strength:

Floor Press

Pyramid

5-10-15-10-5-10-15

5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle

After each set of floor press you will do

10 diamond push ups - so 7 sets of 10

Metcon:

Barbell Wednesday

21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts