Open season starts next week!

Monday:

Strength:

Bench Press 3x5 reps

Accessory:

Single Arm Row 3x5

Push Ups/HSPU 3x12

Conditioning:

Partner Workout:

18 min AMRAP:

10 Dumbell Snatch each 22.5kg each

8 Burpee Box Jumps each

4 Squat Cleans each 60/40kg each

 

Tuesday:

Strength:

Back Squat 3x5 reps

Accessory:

Overhead Barbell Walking Lunges width of the gym x3

Conditioning:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

 

 

Wednesday:

30 min AMRAP:

500m Row/Bike/Ski

20 Wall Balls

15 Toes To Bar

10 Bar/Ring Muscle Ups/Pull Ups

5 Deadifts 100/70kg

1 Rope Climb/Peg Board

 

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold

Side Plank

Mountain Climbers

 

Thursday:

Strength:

Snatch 5x2/5x1

Accessory:

Snatch High Pull 3x3

Conditioning:

2km Row/Ski

Or

5km Bike

 

Friday:

Do the Open workout or the workout below:

Strength:

Overhead Or Front Squat 3x5 reps

Accessory:

Weighted Step Ups 3x5 each leg

 

5 Rounds of:

Conditioning:

Min 1: 12/10 Cals

Min 2: 12 Burpees

Min 3: 12 Kettlebell Swings

Min 4: 12 Box Jumps/Step Ups

Min 5: 12 Push Ups

 

Saturday:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pull Ups

5 mins rest:

‘Annie’

50/40/30/20/10

Double Unders

Sit Ups

 

Friends of