The week starting Tuesday March 19th!

Training for week starting Tuesday March 19th

 

Bank Holiday Monday Gym Closed!

 

Tuesday:

Strength:

Bench Press 3x1 rep

Accessory:

EMOTM x 10

A: 10 Pull Ups (Chest To Bar) Or muscle ups (Practise Transitions)

B: Push Ups or Handstand Push Up (Practise Transitions)

Conditioning: Partner 16 min AMRAP:

Ladder: Add one rep each round.

1 Thrusters 42.5/30kg

1 Box Jump Overs (Jump on the box and jump off the other side)

 

 

 

Wednesday:

Strength:

Back Squat 3x 1 rep

Conditioning: 1 Round:

Intervals: Work as hard as possible for each 2 mins interval!

2 mins on/off:

Ski Erg

Row

Assault Bike

Bike Erg

Shuttle Run

Wall Balls

Burpees

Kettlebell Swings

 

Thursday:

Strength:

Deadlift 3x1 rep with perfect form

Accessory:

Box Jumps 3x5

Conditioning:

15 min AMRAP:

5 Power Cleans 70/45kg

10 Lunges holding kettlebell (5 each leg)

15 Toes To Bar/Knee Raises

 

Friday:

19.5

The last Open workout!

 

Saturday:

½ Glen Or Full Glen

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

 

Friends of