WC 8th August 2022

Session 1

 

AMRAP 8 

12 Bicep Curls 

12 Plate Tricep Extensions 

12 Cal ski

 

Rest 2 

 

AMRAP 8 

12 DB Bench Press  

12 DB Bent over row 

12 Cal Echo

 

Rest 2 

 

AMRAP 8 

20 Alt Barbell Back rack reverse lunges

15 Cal Bike Erg

 

Rest 2 

 

AMRAP 8 

20 Ab Mat sit ups 

6 Strict T2B 

15 Cal row

 

Rest 2 

 

Barbell 21’s in pairs you go I go for 3 rounds each

 

Session 2

 

AMRAP 8 

12 calorie bike Erg

5 Wide Grip pull ups

12 HR Press ups 

 

Rest 2

 

AMRAP 8 

12 calorie Row 

8 Heavy DB Hammer curls

12 Plate Tricep Extensions

 

Rest 2

 

AMRAP 8 

12 calorie echo

6 Heavy Barbell Shoulder press 

12 DB Lateral raises 

 

Rest 2

 

AMRAP 8 

12 calorie Ski

6 Heavy pendlay row 

15 Front squats (same barbell) 

 

Coaches Abs