WC 25th January - Workout 3a, 3b & 3c
The Ambush Lockdown Challenge - Week 5
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50m
Workout 3a
3 Rounds For Time
20 Hollow Rocks
20 Leg Lifts
20 Incline V-Ups
Time Cap - 10 Mins
Workout 3b
3 Rounds
Z-Press - 10
Bent Over Row - 10
Close Grip Press Ups - 10
Seated Behind The Neck Extensions - 10
Hammer Curl - 10
Time Cap - 12 Mins
Workout 3c
Part 1 -
3 min work; 1 min off
Man Makers - 14 (7EA)
Remaining Time - Burpee 180
Rest 1 Min
Part 2 -
3 min work; 1 min off
Double Unders or Penguin Taps - 50
DB Snatches - 40 (20EA)
Rest 1 Min
Repeat for 3 Sets in total.
Score for 3c = Total Reps = Everything.
Up Next in The Ambush Lockdown Challenge - Week 5
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WC 25th January - Movement Standard -...
Workout 4a
6 Rounds For Time
Plank Shoulder Taps - 40 (20EA)
Box Jumps - 20
DB/KB Thruster - 20 (10EA)
Time Cap - 22 Mins
Tiebreaker - weight - heavier is betterWorkout 4b
6 Rounds For Time
Air Squats - 50
Press Ups - 20
Time Cap - 22 mins -
WC 25th January - Workout 4a & 4b
Workout 4a
6 Rounds For Time
Plank Shoulder Taps - 40 (20EA)
Box Jumps - 20
DB/KB Thruster - 20 (10EA)
Time Cap - 22 Mins
Tiebreaker - weight - heavier is betterWorkout 4b
6 Rounds For Time
Air Squats - 50
Press Ups - 20
Time Cap - 22 mins -
WC 25th January - Workout 5
Workout
40 Min AMRAP
60 Double Unders
30 Goblet Squats
15 HSPU's or HRPU's
15 Burpee Box Jump Overs or Burpee Chair Step Ups
