WC 1st August 2022

Session 1

 

Partner Session (pair up relatively even strength)

You Go, I Go Rest 1:1

 

Raise HR:

2 x 300m Ski

Then

2 x 15 Cal Echo

 

4 Supersets:

12 Incline DB Bench press 

12 Chest supported DB row 

Rest 1:1

4 Supersets:

12 Single DB Seated Tricep Extensions 

12 DB Bicep curls 

Rest 1:1

 

Raise HR:

2 x 300m Row

Then

2 x 500m bike erg 

 

4 Supersets:

12 Front Squats (moderate Kg)

8 Deadlift (moderate Kg)

Rest 1:1

4 Supersets:

12 DB Shoulder press

8 DB Reverse Flys

Rest 1:1

 

Coaches Abs

 

Session 2

 

EMOM 12 

  1. 15 Cal Echo 
  2. Max set Strict pull ups 
  3. Max set Strict Ring dips 

Rest 1

EMOM 12 

  1. 15 Cal row 
  2. 20 Alt DB Bench press 
  3. 20 Renegade Rows 

Rest 1 

EMOM 12 

  1. 15 Cal bike Erg
  2. 12 Strict Barbell shoulder press
  3. 12 Reverse grip bent over row 

Rest 1

EMOM 12

  1. 15 Cal Ski
  2. 15 Plate Tricep Extensions
  3. 15 Reverse Bicep Curls