Component 1
(15 Minutes)
3 Sets
A1. 8-10 Barbell Back Squat 2 second negative, no pause at the bottom
A2. 10-15 Heel Elevated Goblet Squat
90 Sec rest between
Component 2
(10 Minutes)
3 Sets
B1. 20-40 Seated Banded Hamstring Curl
Working set for set with a partner or rest 60seconds between sets
Component 3
(22 Minutes)
Teams of two working round for round
5 Rounds
10 Deadlift 80kg/60kg
12 Burpees Over the bar
50 Double unders
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
