WC 13th June 2022

Session 1

 

AMRAP 8 

15 Turkish Sit Ups 

10 Calories Ski

Rest 20-30 secs

 

Rest 2

 

AMRAP 8 

12 Back Squats 

10 Calories Echo

Rest 20-30 secs

 

Rest 2

 

AMRAP 8 

12 Deadlifts 

10 Calories Row

Rest 20-30 secs

 

Rest 2 

 

AMRAP 8 

20 KB Suitcase Lunges 

10 Calories Bike erg

Rest 20-30 secs

 

Rest 2 

 

8 mins of Coaches Abs 

 

Session 2

 

Partner session.

 

Against a running clock:

 

YG,IG

0-5 mins 

30 secs on 30 secs off Echo or Bike

Rest 60 secs

 

6-16 mins 

Odds .. Partner 1 Superset – 10 Wide grip Bench Press + Max out press ups (2 RIR)

Evens .. Partner 2 Superset – 10 Wide grip Bench Press +  Max out press ups (2 RIR)

Rest 2 mins 

 

18-23 mins

30 secs on 30 secs off Row or Ski

Rest 60 secs

 

24-34 mins 

Odds .. Partner 1 Superset – 6 Strict Pull Ups (AHAFA) + Max out ring rows (2RIR)

Evens .. Partner 2 Superset – 6 Strict Pull Ups (AHAFA) + Max out ring rows (2RIR)

Rest 2 mins 

 

34 – 39 mins

YG,IG 10 Bicep Curls + 10 lateral raises (constant work)

Rest 60 secs

 

40 – 46 mins

AMRAP 6

200m Run together 

8 Syncro DB push press 30×1