Training for the week ahead Jan 7th

Training for the week ahead:

Monday Jan 7th

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

Conditioning:

Partner 16 min AMRAP:
5 Pull Ups each

5 Push Press each

10 Cals each

 

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Calf raises 3x10

Reverse Lunges 3x10

Conditioning:

15 min AMRAP:

1 Thruster 42.5/30kg

1 Toes To Bar

30 Double Unders/60 Skips each round.

Add 1 rep of Thrusters and Toes To Bar each round:

 

 

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 10-15 Cals Row

Min 2: 10-15 Wall Balls

Min 3: 10-15 Cals Bike Or Ski

Min 4: 10-15 Sit Ups

Min 5: 10 Burpees

 

Thursday:

Strength:

EMOTM 10x2

Snatch

Accessory:

Broad Jumps 4x3

Conditioning:

Partner 16 min AMRAP

3 Power Snatch each

6 Burpees Over The Bar each

10 Lunges each

 

Friday:

Strength:

Front Or Overhead Squat 3x10

Accessory:

Push Press Or Snatch Push Press 3x10

Conditioning:

5 Rounds of:

Min 1: 1-2 Rope Climbs

Min 2: 10 Push Ups/HSPU

Min 3: 10 Dumbell Snatch (5 each arm)

Min 4: 10 Dips Or 5 Muscle Ups

Min 5: 10 Shuttle Sprints (5 out and 5 back)

 

Saturday:

5 Rounds of:

400m Run Or 500m Row

10 Thrusters 42.5/30kg

10 Pull Ups

 

AB’s BLAST:

3 Rounds of:

30 on/30 off:

Hollow Hold

Med Ball Sit Ups

Deadbugs

 

Friends of