Monday Oct 1st
- Details
- Created on Sunday, 30 September 2018 19:16
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