Thursday 23 January 2025 – 2G 60 minutes
Power day – lots of one minute all outs and build blocks. Unilateral circuit on the floor with power moves. Row block to finish with thrusters.
Tread Block 1 – 15 minutes
- Goal: increase either your push or all out each round
- 1 min push
- 1 min base
- 1 min AO
- 1 min WR
- 1 min push
- 1 min base
- 1 min AO
- 1 min WR
- 1 min push
- 1 min base
- 1 min AO
- 1 min WR
- 1 min push
- 1 min base
- 1 min AO
2 min WR
Tread Block 2 – 6.5 minutes
- 1 min push
- 1 min AO
- 1 min WR
- 45 sec push
- 45 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
Floor Block 1 – 15 minutes circuit – unilateral
- 8 each x split stance single arm low row
- 4 each x clean
- 8 each x full lateral step up to knee raise
- 4 each x snatch
- 8 each x standing high to low chop
2 min recovery
Floor / Row Block 2 – 6.5 minutes circuit
- 6 each x single arm neutral grip thruster with rotation
- 150m AO row (0:22 – 0:45)
- Repeat until finisher: 30 sec AO row