Monday Oct 1st

Strength:

Deadlift 3x5 reps

Accessory:

Reverse Lunges 3x6 reps each leg

Conditioning:

3 Rounds of:

Min 1: 15/12 Cal Bike/Ski/Row

Min 2: 15 Wall Balls

Min 3: 6 Clean & Jerks

Min 4: 10 Burpees Over The Bar

Min 5: 2 Rope Climbs Or Peg Board

Min 6: 15 Toes To Bar

 

Tuesday:

Strength:

Bench Press

3x3 Add 1-2.5kg’s

1 x 20

Accessory:

Dumbell Chest Press 3x6

Conditioning:

21/15/9

Front Squats 60/40kg

Pull Ups

Push Ups/HSPU

 

Wednesday:

Weighted Pull Ups 3x3

 

Conditioning:

2 Rounds of:

1 min on/0ff:

Ski Erg

Assault Bike

Rower

Bike Erg

Kettlebell Snatch 24/16kg

Dumbell Box Step Overs 22.5/15kg

Shuttle Run

 

AB’S BLAST:

3 Rounds of:

40 on/20 off:

Med Ball Sit Ups

Plank(Weighted)

Deadbugs

 

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2

Conditioning:

Partner Workout:

15 min AMRAP

5 Overhead/Front Squats each

5 Synchro Burpees

10 Pull Ups each

10 Toes To Bar each

 

Friday:

Strength:

Back Squat

3x3 Add 1-2.5kg’s

1 x 20

Accessory:

Weighted Step Ups 3x6

Conditioning:

5 min AMRAP

1 Rope Climb

5 Squat Cleans 70/50kg

5 Ring Push Ups/HSPU Parallette

5 mins rest

5 mins AMRAP

5 Thrusters 50/35kg

5 Pull Ups/Ring Muscle Ups

 

Saturday:

Strength:

Clean & jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

20 min AMRAP

20 Dumbell Snatches 22.5/15kg

50 Skips/Double Unders

250m Row/200m Run

10 Burpees with jump over the rower

 

 

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