Wednesday 22.01.25

Fitness:

*The Gym is closed today between 3 and 4pm for the France Rugby 7s team

20 min AMRAP:

12/9 Cal Echo Bike

12 Russian KB Swings (32/24kg)

12 alt BW Step Ups (20")

*Great chance to choose a challenging Kettlebell. If 12 reps at the RX weight is easy then go heavier.

Performance:

For time:

12/9 Cal Row

1-2-3-4-5-6-7-8-9-10

Power Snatches (60/42.5kg)

*20 min cap

*There are 55 reps here, this needs to be a weight you can move well. If you can't finish RX Isabel then modify the weight Weightlifting:

(0 - 10 min)

A. Snatch Grip Deadlift

3 x 3 x 95-100%

(14 - 30 min)

Power Snatch + Squat Snatch (OT2M)

(1+1) x 50%, 55%, 60%, 65%, 70%, 75, 75%

*Drop between reps

(30 - 45 min)

Front Squat: Build to a heavy 4 for the day

Sweat:

A. 10 min AMRAP (easy to moderate effort Nasal breathing)

12/9 Calorie Bike Erg

20m Sandbag Carry

9/6 Calorie Ski

B. Death by Ski Erg Calories (with rest)

1 min work / 1 min rest

*Start at 12/9 Calories.

Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.

Compare to 13/11/24

Ben L: 22 Cal

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