Monday 25th - Sunday 1st May 2022

Monday 25th – Sunday 1st May 2022

 

Session 1

 

Wear a HR monitor 110 – (180 – age) bpm

 

AMRAP 10

Rogue echo 90 secs

12 DBall bear hug squats 60/40kg

12 Dball bear hug good mornings

20 alt V – ups

 

Rest 2 mins

 

AMRAP 10

Ski erg 90 secs

12 DB strict press

12 incline press ups

12 BB roll outs

 

Rest 2 mins

 

AMRAP 10

Row 90 secs

12 strict K2E

12 KB single arm gorilla rows e/side

24 sit ups

 

Arms finisher:

YGIG in pairs

For time:

140 BB bicep curls

 

Session 2 

 

Get into pairs YGIG

 

Row 1000m

 

Then..

 

6 sets:

10 DB double bent over row

15 DB partial range Deadlift ( below the knee)

Then

6 sets:

12 DB bench press

12 plate lateral raises

 

Rest 2 mins

 

Ski 1000m

 

Then..

 

6set:

10 Double KB front squats

16 KB russian twists

Then..

6 sets:

10-12 Horizontal ring rows

10 chin ups ( banded scaled)

 

Finisher:

 

Coaches abs