Training for the week ahead Jan 14th

Training for the week ahead January 14th:

 

Monday:

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

Conditioning:

Partner 18 min AMRAP

4 Pull Ups Or 2 Bar Muscle Ups each

6 Push Press each

8 Box Jumps each

10 Cals each

 

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Calf Raises 3x10

Reverse Lunges 3x10

Conditioning:

21/15/9

Thrusters 2.5/30kg

Toes To Bar

100 Double Unders/200 Skips each round

 

Wednesday:

6 Rounds of:

Min 1: 10-15 Cals Row

Min 2: 10-15 Toes To Bar

Min 3: Shuttle Sprint x 10 (5 out and 5 back)

Min 4: 6 Burpee Box Jump Overs

Min 5: 10-15 Cals Bike Or Ski

Min 6: 10 Pull Ups

 

AB’S BLAST:

3 Rounds of:

30 on/30 off:

Mountain Climbers

Hollow Hold

Deadbugs

 

Thursday:

EMOTM 10x2

Clean & Jerks

Broad Jumps 4x3

 

Partner 18 min AMRAP:

3 Clean & jerks each

6 Burpees Over The Bar each

9 Sit Ups each

 

Friday:

Strength:

Front Or Overhead Squat 3x10

Accessory:

Push Press Or Snatch Push Press 3x10

 

Conditioning:

5 Rounds of:

Min 1: 5 x Dumbell Cleans 22.5/15kg

Min 2: 10 Dips or 5 Muscle Ups

Min 3: 10-15 Cals on Bike/Ski/Row

Min 4: 10 Push Ups/HSPU

Min 5: Rope Climbs 1-2

 

Saturday:

30 min AMRAP

250m on Bike/Ski/Row

10 Burpees

10 Thrusters 40/30kg

50 Double Unders/100 Skips

10 Kettlebell Swings

 

AB’s BLAST:

3 Rounds of:

30 on/30 off:

Med Ball Sit Ups

Plank

Side Plank

 

 

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