Training for the week starting Tuesday march 20th

Gym Open St.Patricks Day: Sat 10.30am class.

Gym Closed Bank Holiday Monday March 19th

 

Training for the week ahead Tuesday March 20th:

Strength:

Back Squat 4x5 reps

Accessory:

Reverse Lunge 4x5 reps

 

Conditioning:

Partner Wod:

20 min AMRAP

Share Reps as required:

60 Wall Balls

50 Box Jumps

40 Toes To Bar

30 Burpees Over The Bar

20 Power Cleans 70/45kg

 

Wednesday:

Strength:

Bench Press 4x5 reps

Accessory:

Weighted Pull Ups 4x5 reps

 

Conditioning:

5 Rounds of:

3 min AMRAP

1 min rest between rounds:

3 Thrusters 60/40kg

6 Pull Ups (Chest To Bar)

9 Push Ups/HSPU

 

 

Thursday:

Strength:

Front Or Overhead Squat 4x5 reps

 

Accessory:

Push Press Or Snatch Push Press 4x5 reps

 

Conditioning:

21/18/15/9

Cal Bike/Row

Power Snatch/Clean 40/30kg

Dips Or Ring Dips

 

Finisher: 5 Rope Climbs

 

Friday:

‘Chipper Friday’

100 Double Unders/Skips

75 Dumbell Snatch 22.5/15kg

50 Box Jumps

25 Squat Cleans 60/40kg

50 Burpees

75 Walking Lunges

100 Double Unders/Skips

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

L-Sit Hold

Med Ball Sit Ups

Side Plank

 

 

Saturday:

7 min AMRAP

15 Wall Balls

15 Toes To Bar

3 min rest

6 min AMRAP

15 Thrusters 40/30kg

15 Pull Ups

3 min rest

5 min AMRAP

15 Cal Row/Bike

15 Burpee Box Jump Overs

 

Finisher:

Max Power on bike:

5x 10 seconds @ 100% effort. 3 mins rest between sets.

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