The week starting Monday Oct 8th

Monday:

Strength:

Deadlift 3x5 reps

Accessory:

Reverse Lunges 3x6 reps

GHD Back Extensions 3x 10 reps

Conditioning:

10 min AMRAP

5 Power Cleans 80/60kg

50 Double Unders/Skips

 

Tuesday:

Strength:

Bench Press 3x2 reps

1x20 reps

Accessory:

Dumbell Chest Press 3x5 reps

Conditioning:

2 Rounds of:

1 min on/off

Ski

Row

Assault Bike

Bike

Wall Balls

Burpees

Toes To Bar

 

Wednesday:

Strength: Weighted Pull Ups 3x2

Conditioning:

20 min AMRAP:

50 Dumbell Snatch (25 each arm) 22.5/15kg

40 Cals Row/Bike/Ski

30 Toes To Bar/Knee Raises

20 Pistols holding kettlebell 16/12kg (10 each leg)

10 Chin Ups/Ring Muscle Ups

5 Clean & Jerks 70/50kg

1 Rope Climb

 

AB’S BLAST:

3 Rounds of:

45 on/15 off:

Deadbugs

Hollow Hold

Mountain Climbers

 

 

 

Thursday:

Strength:

Snatch 10x1

Accessory:

High Pull 3x2 reps

Conditioning:

4 min AMRAP

1 Overhead Squat

1 Burpee Over The bar.

Add 1 rep each round

Rest 4 mins

4 min AMRAP

10 Pull Ups

10 Wall Balls

 

 

Friday:

Strength:

Back Squat 3x2 reps

Accessory:

Weighted Step Ups 3x5 reps each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Squat Cleans 60/40kg

Ring Push Ups/Parallette HSPU

 

 

 

Saturday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2 reps

Conditioning:

10 reps each of:

Thrusters 60/40kg

Power Snatch

Clean & Jerk

Overhead Squat

Front Squat

Burpee Over The Bar

Pull Ups

Toes To Bar

Ring Dips

Push Ups/HSPU

Run 150m between each movement.

 

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