April 23rd

Training for the week ahead:

There’s a few workouts with 150m or 200m runs programmed this week. If it’s wet please sub in rowing or the bike.

 

Monday April 23rd:

Strength:

Clean & Jerk 10x2

Accessory:

Super Set:

Squat Jumps (Kneeling) 3x5 jumps

Push Ups (hspu) 3x10

 

Conditioning:

Min 1: Squat Cleans x3

Min 2: Burpees Over The Bar x 10

Min 3: Skips/Double Unders x 50

Min 4: Pull Ups/Ring Muscle Ups x 5

Min 5: Knee Raises/Toes To bar x 12

 

Tuesday:

Strength:

Back Squat 4x3

Accessory:

Super Set:

Calf raises 3x10

Overhead/Shoulder Dumbell Lunges 3x 10 each leg

 

Conditioning:

10 min AMRAP

10 Hang Power Cleans 80/50kg

20 Pistols/Air Squats

30 Double Unders/Skips

 

 

 

Wednesday:

Strength:

Bench Press 4x3

Accessory:

Super Set:

Feet Elevated Ring Rows 3x10

Bicep Curls 3x10

 

Conditioning:

Partner Workout:

16 min AMRAP

3 Power Cleans each

3 Push Press/Jerks each

150m Run each Or 10 Cal Row/Bike

 

 

 

Thursday:

Strength:

Thruster 10x2

Accessory:

Super Set:

Max Height Wall Ball Throw 3x10 30/20lb’s

Barbell Row Or Plyometric Pull Ups 3x10

 

Conditioning:

(10 min AMRAP)

21/15/9

Cal Row/Bike

Dumbell Snatch each arm 22.5/30kg

Box Jumps/Step Ups

 

Friday:

Conditioning:

‘Reverse Chipper’

50 Wall Balls

40 Kettlebell Swings Overhead 24/16kg

30 Toes To Bar

200m Run

10 Clean & Jerks 70/50kg

5 Peg Board/Rope Climbs

10 Power Snatch 70/50kg

200m Run

30 Pull Ups

40 Dumbell Snatch (20 each arm – alternating)

50 Burpees

 

AB’S BLAST:

40 on/20 off:

Knees To Elbows (On floor)

Plate Sit Ups

Hollow Hold

 

Saturday:

Strength:

Snatch 10x2

Accessory:

Overhead/Front Squat 3x3

 

Conditioning:

5 Rounds of:

5 Bench Press (Bodyweight)

5 Squat Cleans (Bodyweight)

 

Finisher:

5 min AMRAP:

Partner Max Reps Burpees Over The Bar

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