Training for the week ahead Jan 29th

Training for the week ahead starting Monday Jan 29th

 

Monday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunge/Reverse Lunge 4x8 reps

 

Conditioning:

Partner Workout

20 min AMRAP

4 Deadlifts each 100/70kg

8 Box Jumps/Step Ups each

12 Cal Row/Bike

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Ring Rows 4x8 reps (Feet Elevated)

 

Conditioning:

30 Power Cleans 60/40kg

30 Wall Balls

30 Cal Bike/Row

30 Burpees

 

 

 

Wednesday:

Conditioning:

25 min AMRAP

1 Rope Climb

1 Clean & Jerk Or Power Snatch 60/40kg (Add 1 rep each round)

6 Pull Ups Or Bar Muscle Ups

9 Push Ups Or HSPU

12 Cal Row/Bike

 

AB’S BLAST

3 Rounds of:

40 on/20 off:

Prone knees to elbows (lying on floor)

Hollow Hold/Rock

Russian Twist

Deadbugs/Scissors

 

Thursday:

Strength:

Overhead Or Front Squat 4x8 reps

Accessory:

Snatch Push Press 4x8 reps

 

Conditioning:

Partner Workout:

3 Rounds of:

6 mins on/2 mins off:

6 Thrusters each 42.5/30kg

8 Burpees Over The Bar each

10 Toes To Bar/Hanging Knee Raises/Sit Ups each

 

Friday:

Strength:

Clean 10x2 EMOTM

Accessory:

Hang High Pull 3x3

 

Conditioning: (20 min time cap)

20/15/10/5 reps

Dumbell Snatch 22.5/15kg (each arm)

Burpee Box Jump Overs

 

 

Saturday:

Strength:

Snatch 10x2 reps

 

Conditioning:

21-15-9

Wall balls

Pull Ups (Chest To Bar)

Rest 4 mins

21-15-9

Calorie Row/Bike

Burpees

 

 

Friends of