Monday April 16th

Monday:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set:

Box Jumps 3x10

Push Ups (hspu) 3x10

 

Conditioning:

3 Rounds of:

EMOTM: (Every min on the min)

Min 1: 3 Squat Cleans

Min 2: 40 Double Unders/Skips

Min 3: 5-10 Burpees Box Jumps

Min 4: 5-10 Pull Ups or ring muscle ups

Min 5: Toes To Bar/Knee Raises

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf raises 3x10 - Go Heavy!

Lunges 3x10 each leg holding dumbell on shoulder or overhead

 

Conditioning:

15 min AMRAP

8 Deadlifts 100/70kg

16 Wall Balls

24 Cal Row/Bike

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Feet Elevated Ring Row 3x10

Bicep Curls 3x10

 

Conditioning:

10 min AMRAP

21/15/9

Toes To Bar

Ring/Bar Dips

Dumbell Snatch 22.5/15kg each arm

If you finish the full 21/15/9 start again at 21…

 

Thursday:

Strength:

Thrusters 10x2

Accessory:

Super Set:

Wall Climbs 3x5

Rope Climbs 3x2

 

Conditioning:

Partner Workout:

12 min AMRAP

Ladder:

1 Burpee each

1 Thruster each 42.5kg

1 Pull Up each

Add one rep each round.

 

Friday:

Conditioning:

‘Reverse Chipper’

50 Cal Row/Bike

40 Air Squats

30 Push Ups Or hspu

20 Burpees Over The Bar

10 Power Cleans 70/50kg

5 Push Press/Jerks

10 Power Cleans

20 Burpees Over The Bar

30 Push Ups or hspu

40 Air Squats

50 Cal Row/Bike

 

Ab’s Blast:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Hollow Hold

Side Plank

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Front Or Overhead Squat 3x3

 

Conditioning:

Start a round on 0, 6 and 12 mins.

3 Rounds of:

Sprint Workout:

200m Run

20 Wall Balls

15 Pull Ups

15 Burpees

Friends of