Monday Sept 17th

Training for the week ahead!

Monday:

Strength:

Deadlift 5x5

Accessory:

Reverse Lunge 3x8 each leg

 

Conditioning:

Partner Workout:

12 min AMRAP

8 Thrusters each 45/30kg

10 Pull Ups each (Chest to bar)

12 Toes To Bar each

 

 

Tuesday:

Strength:

Bench Press

3x3 @ 90% of 2 rep max

1 x 20 reps@ 60% of 2 rep max

Accessory:

Dumbell Chest Press 3x8

 

Conditioning:

‘Cardio Corner’

2 Rounds of:

1 Min Ski

1 Min rest

1 Min Assault Bike

1 Min rest

1 min Bike Erg

1 min rest

1 min Run

1 min rest

1 min Burpees

1 min rest

1 min Skipping/Double Unders

1 min rest

 

 

Wednesday:

Strength:

Weighted PULL UPS 3x3 (Grip-palms facing away from you)

 

Conditioning:

15min AMRAP:

5 Man Makers 20/15kg

10 Cals on Ski/Bike/Row

30 Double Unders/Skips

 

 

 

AB’S BLAST:

3 Rounds of:

40 on/20 off

Hollow Hold

Med ball Sit Ups/Evil Wheels

L-Sit Hold

Mountain Climbers

 

 

Thursday:

Strength:

Clean & Jerk 10x1 max weight

Accessory:

Clean High Pull 3x2 max weight

 

Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

 

Finisher:

500m Ski Or 1km Row Or 2km Bike

 

 

Friday:

Strength:

Back Squat 3x3 @ 90% of 2 rep max

1x 20 @60% of 2 rep max

Accessory:

Weighted Step Ups 3x8 each leg

 

Conditioning:

‘Reverse Chipper’

50 Sit Ups

40 Burpee Box Jump Overs/Step Ups

30 Kettlebell Snatch 24/16kg

20 Push Ups/HSPU

10 Chin Ups & Dips/Bar Muscle Ups

1 Rope Climb

Reverse!

 

Saturday:

Strength:

Snatch 10x1 max weight

Accessory:

High Pull 3x2 max weight

 

Conditioning:

‘Isabel’

30 Power Snatch for time 60/40kg

 

Finisher:

500m Ski Or 1km Row Or 2km Bike

 

Friends of