The week ahead Tues Oct 31st

GYM CLOSED Bank Holiday Monday:

 

Tuesday:

Strength:

Back Squat 3 x 10

Accessory:

Lunges 3 x 10 each leg

 

Conditioning:

Partner WOD

20 min AMRAP

6 Thrusters 42.5/30kg each

9 Burpees each

12 Box Jumps/step Ups each

 

Wednesday:

30 min AMRAP

150m Run

15 Toes To Bar/Knee Raises

15 Push Ups/HSPU

15 Power Cleans 60/40kg

15 Cal Bike/Row

 

AB’S BLAST

 

Thursday:

Strength:

Deadlift 3 x 10

Accessory:

Pistol Squat 3 x 10 each leg

 

Conditioning:

TABATA:

20 seconds on/10 off:

Dumbell Snatch 25/15kg

Skipping/Double Unders

Wall Balls

Burpees

 

Friday:

Strength:

Bench Press 3 x 10

Accessory:

Dips 3 x 10

Strict Chin Ups 3 x 10

 

Conditioning:

12/9/6/3

Overhead Squat or Front Squat 60/40kg

Pull Ups Or Bar Muscle Ups

 

 

Saturday:

EMOTM x 10

Clean x 2

 

5 Rounds of:

400m Run

15 Thrusters 42.5/30kg

Friends of