The week ahead Nov 6th

Training for the week ahead Nov 6th:

Monday:

Strength:

Clean 10x2 reps

 

Accessory:

Plyometrics:

Broad Jumps/Squat Jumps 5x3 each

 

Conditioning:

15 min AMRAP

10 Overhead or Front Squat 50/30kg

10 Toes To Bar

50 Double Unders/Skips

 

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Barbell Good Mornings 3x10 reps (Light weight)

 

Conditioning:

5 Rounds of 3 mins on/1 min off:

‘The Chief’

3 Power Cleans

6 Push Ups

9 Air Squats

 

Wednesday:

30 min AMRAP

150m Run

15 Wall Balls

15 Pull Ups

15 Sit Ups

15  Box Jumps

15 Knees To Elbows

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3 x10 reps

Accessory:

Pull Ups 3x10 reps

Dips 3x10 reps

 

Conditioning:

For time:

30 Cal Row

30 Thrusters 50/30kg

30 Burpees Over The Bar

 

Friday:

Strength:

Deadlift 3x10 reps

Accessory:

Weighted Lunges 3x10 reps each leg

 

Conditioning:

‘Chipper Friday’

50 Push Ups

40 Burpee Box Jumps

30  Dumbell Snatch (each arm) 25/15kg

2 Rope Climbs

10 Dips Or Muscle Ups

 

 

Saturday:

Partner WOD:

Complete the following as fast as possible:

Partner Grace 30 Clean & Jerks 60/40kg

Partner Fran 21/15/9 Thrusters & Pull Ups

Partner 2km Row

Share reps & distance as required.

 

AB’S BLAST

 

 

 

 

 

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