Back Squat
10-8-6-4-6-8-10
Hollow Hold
7 x 30-60 secs
Post 4 rep in comments, try and improve on 19/12/17
TEAM OF 3
20 minute AMRAP
Teams of 3
AMRAP 20:
7 Kettlebell Swings 32/24kg
10/7 Cal Row
7 Burpees
Teammates complete full rounds, then switch.
In this team workout, teammates will complete a full round of 7 Kettlebell Swings, 10/7 Calorie Row, and 7 Regular Burpees. Once the burpees are completed, the next teammates can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round. Having multiple kettlebells per team is absolutely ok.
Post rounds and extras in comments.
AMRAP 20
20 minute AMRAP
7 Pull-ups
7 Dumbbell Push Press 15/10kg
7 Dumbbell Front Squats 15/10kg
Post rounds and extras in comments.
5 ROUNDS
5 Rounds:
10 Power Cleans 60/42.5kg
10 Burpees
Post time in comments.
STRENGTH
Deadlift
10-8-6-4-6-8-10
Deadhang Pull Up
7 x 3-5 reps
Post 4 rep Deadlift, try and improve on 29/12/17.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds
EIKCAJ
30 Pull-ups
50 Thrusters 20/15kg
1,000 Meter Row
Post time in comments.