Training for the week ahead Nov 27th

Training for the week ahead Monday Nov 27th

Monday

Strength:

Clean 10x2

Accessory:

Clean High Pull 3x3

 

Conditioning:

Partner Workout: 18 min AMRAP

10 Cal Row (each)

10 Deadlifts 60/40kg (each)

10 Burpees Over Bar (each)

10 Toes To Bar (each)

 

 

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

3 min Plank/Bridge Test

 

Conditioning:

50/40/30/20/10

Wall Balls

Kettlebell Swings (American)

 

Wednesday:

‘Dirty 30’ Or ‘Filthy 50’

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row 3x10

Dips 3x10

Conditioning:

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Hang Squat Clean 60/40kg

Burpees Over Bar

 

3 min Rest

 

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Push Press/Jerk 60/40kg

10 Double Unders (Add 10 reps each round)

 

 

Friday

Strength:

Deadlift 3x10

Accessory:

Barbell Good Mornings 3x10

 

Conditioning:

2 Rounds of:

1 min on/off:

Snatch

Ring/Bar Muscle Ups Or Pull Ups

Toes To Bar

Burpee Box Jump Overs

 

 

Saturday

Partner Workout:

 1 or 2 Partner wods chosen at random form the 'bag of wods'

Friends of