Training the week starting August 20th

Training for the week starting Monday August 20th:

Strength:

Every 75 seconds x 8

Hang Snatch & Snatch

 

Overhead/Front Squat 3x3

 

Partner 16 min AMRAP

9 Toes To Bar/Knee Raises Each

6 Pull Ups Each (Chest To Bar)

3 Man/Woman-Makers Each

150m Run Together

 

Tuesday:

Bench Press 3x3 & 2x2

Weighted Dips 3x3

Weighted Chin Ups 3x3

 

21/18/15/12//9/6/3  (20 min time cap)

Dumbell Snatch 22.5/15kg

Burpee Box Jumps Overs

 

Wednesday:

20 min AMRAP

1 Clean & Jerk

10 Wall Balls

10 Push Ups/HSPU

15Cal Bike/Row

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Evil Wheels Or Mountain Climbers

Hollow Hold/Plank

Russian Twist

 

Thursday:

Strength:

Every 90’ sec x 7

3 x Hang Clean

2 x Front Squat

1 x Push Press/Jerk

 

5 Rounds of:

5 Deadlifts 100/70kg

10 Burpees Over The Bar

 

Finisher:

500m Row

 

Friday:

Back Squat 5x3

Bulgarian Split Squats 3x5

 

EMOTM x 5

Min 1: 3 x Snatch

Min 2: 10 x Burpees Over The Bar

Min 3: 2 x Rope Climbs (Legless)

Min 4: 10 x Thrusters

Min 5: 150m Run

 

Saturday:

‘Hero Saturday’

Adam Brown:

  • 2 Rounds For Time
  • 24 Deadlifts (295/205 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Bench Press (195/125 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball shots (20/14 lb)
  • 24 Cleans (145/100 lb)

 

Friends of