Training the week starting Mnday Dec 18th

Seeing as it’s almost Christmas there’s no Wall Balls, Burpees or Barbell Thrusters programmed this week!

 

Monday Dec 18th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

 

Conditioning:

Partner 14 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

 

Conditioning:

30/20/10

Pull Ups

Hang Squat Cleans 60/40kg

 

 

Wednesday:

25 min AMRAP

1 Rope Climb/Peg Board

10 Dumbell Thrusters

10 Pull Ups Or 5 Muscle Ups

50 Skips/Double Unders

500m Row/ 1 Mile Bike

 

 

AB’S BLAST

 

 

Thursday:

Strength:

Bench Press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

 

Conditioning:

1 min on/off x 2 rounds:

Kettlebell Swings 24/16kg

Push Ups/HSPU

Dumbell Snatch 25/15kg

 

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Front Or Overhead Squat 42.5/30kg

Toes To Bar

 

Saturday:

Partner WOD

To be confirmed.

 

 

Friends of