Training for the week ahead Feb 26th

Training for the week ahead Monday Feb 26th:

 

Monday:

Strength:

Back Squat 4x6 reps

Accessory:

Reverse Lunge 4x6 reps

 

Conditioning:

Partner Workout

16 min AMRAP

4 Clean & Jerk Or Power Snatch 70/50kg

8 Burpees Over The Bar

12 Toes To Bar

 

Tuesday:

Strength:

Bench Press 4x6 reps

Accessory:

Rope Climb x 5 or Pull Ups 4x6 rep

 

Conditioning:

10 min AMRAP

1/2/3/4/5/6/7….

Thrusters 42.5/30kg

Pull Ups

Burpees

 

Wednesday:

Partner Workout:

5 Rounds each of: (30 min time cap)

Complete Full Round of:

15 Cal Row/Bike

12 Burpee Box Jumps

9 Deadlifts 100/70kg

 

  AB’S BLAST

40 on/20 off:

Med Ball Sit Ups

Lying Prone Knee To Elbows

Side Plank

 

Thursday:

Strength:

Overhead Squat 4x6 reps

Accessory:

Snatch Push Press 4x6 reps

 

Conditioning:

7 min AMRAP

10 Dumbell Snatch each arm 22.5/15kg

30 Double Unders

 

Friday:

Strength:

Clean 5x2 & 5x1

 

Conditioning:

(30 min Time cap)

‘Chipper Friday’

(To scale this workout perform half the reps)

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes To Bar/Knee Raises

30 Burpee

30 Pull Ups (Chest To Bar)

20 Power Clean  60/40kg

20 Push Press/Jerk 60/40kg

10 Snatch 60/40kg

10 Muscle Ups/Dips

 

Saturday:

Snatch 5x2 & 5x1

 

Conditioning:

21/15/9

Wall Balls

Push Ups

Rest 2 mins

21/15/9

Kettlebell Swings 24/16kg

Box Jumps/Step Ups

Rest 2 mins

21/15/9

Cal Row/Bike

Burpees

 

 

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