Training the week ahead Monday Feb 5th

Training for the week starting Monday Feb 5th

Monday:

Strength:

Back Squat 4x8 reps

Accessory:

Lunge Or Reverse Lunge 4x8

Conditioning:

Partner Workout

20 min AMRAP

5 Deadlifts 100/70kg

10 Cal Row/Bike

15 Wall Balls

 

Tuesday:

Strength:

Bench Press 4x8 reps

Accessory:

Rope Climb x 4

Conditioning:

14 min AMRAP

20 Air Squats Or Pistols

20 Dumbell Snatch each arm 22.5/15kg

40 Double Unders/Skips

 

 

Wednesday:

Conditioning:

20 min AMRAP

20 Lunges holding dumbbell on shoulder or overhead 22.5/15kg

10 Burpees Jumping Over The Dumbell

10 Pull Ups Or Bar Muscle Ups

20 Cal Row/Bike

 

AB’s BLAST:

3 Rounds of:

40 seconds on/20 off:

Hollow Hold/ Rock

Med Ball Sit Ups

Toes To Bar/Knee Raises

 

 

 

Thursday:

Strength:

Overhead Squat Or Front Squat 4x8 reps

Accessory:

Snatch Push Press 4x8

Conditioning:

12 min AMRAP:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

Cal Row/Bike

(If you finish the 9’s start the 21’s again)

 

Friday:

Strength:

Clean 10x2

Accessory:

Clean High Pull from floor 3x3

Conditioning:

60 Cal Row/Bike

50 Wall Balls

40 Box Jumps

30 Power Cleans

20 Toes To Bar

10 Pull Ups Or Ring Muscle Ups

 

Saturday:

Conditioning:

21/15/9

Overhead Or Front Squats 50/30kg

Pull Ups (Chest To Bar)

Burpee Box Jump Overs

 

AB’S BLAST

3 Rounds of:

40 seconds on/20 off:

Hollow Hold/ Rock

Plank (Weighted)

Toes To Bar/Knee Raises

 

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