Training for the first week in March!

Training for first week in March!

 

Monday:

Strength:

Bench Press 3x3

Accessory:

10 min EMOM:

A: 10 Pull Ups (Chest To Bar) or 5 Muscle Ups

B: 10 Push Ups Or 10 HSPU

 

Conditioning:

12 min AMRAP:

3/6/9/12/15…

Thrusters 42.5/30kg

Bar Facing Burpees

 

Tuesday:

Strength:

Back Squat 3x3 reps

Accessory:

Dumbell Walking Lunges (On shoulders) 3 x width of gym and back.

Conditioning:

21/15/9

Power Snatch 42.5/30kg

Cals

 

 

 

 

Wednesday:

Partner 30 min AMRAP:

10 Pull Ups Or 5 Muscle Ups each

10 Overhead Or Front Squats 42.5/30kg each

10 Dumbell Snatch 22.5/15kg each

12/10 Cals each

5 Burpee Box Jump Overs each

 

 

 

 

AB’s BLAST:

3: 40 on/20 off

Hollow Rock

Mountain Climbers

Med Ball Sit Ups

 

Thursday:

Strength:

Snatch 5x2/5x1

Accessory:

Snatch High Pull 3x3

Conditioning:

15 min AMRAP

5 Push Press/Jerk 60/40kg

10 Sit Ups

15 Cals

 

Friday:

Open 19.3 Or:

 

Strength:

Overhead/Front Squat 3x3

Weighted Step 3x3 each leg

Conditioning:

(Men use Bodyweight, Women 75% Bodyweight, scale where necessary)

5 Rounds of:

5 Bench Presses

5 Squat Cleans,

Then:

2km Row to finish. (Only row once!)

 

Saturday:

EMOTM:

6 Rounds of:

Min 1: 150m Run

Min 2: 8 x Deadlifts 100/70kg

Min 3: 10 Box Jump Overs

Min 4: 8 Dumbell Squat Cleans 22.5/15kg

Min 5: 1 x Rope Climb

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