Tuesday 29/1/2019


Push Press

5 sets of 5 reps.

*After each set perform 1 min. worth of russian twists with a 22.5/15 kg DB.
*Rest 2min. and repeat. You have 20min. to get 4-5 working sets.


Ricky Bobby

(AMRAP - Reps)

2min. AMRAP:
12/9 Cal Row
8 Alt. DB Snatch 30/22.5 kg
Max Toes-To-Bar in remaining time

Rest 1 min. x 5 Rounds

*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.


Wednesday 2/1/2019


Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.



For Time: (CAP: 15min.)
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.