April 1st!!

Programing for the week starting April 1st:

Monday:

Strength:

Bench Press 3x3

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups development

B: 5 Push Ups/HSPU development

Conditioning:

Partner Workout:

14 min AMRAP:

150m Run together

12 Wall Balls each

6 Hang Power Cleans each 60/40kg

 

 

Tuesday:

Strength:

Overhead Squat 3x3

Accessory:

EMOTM x 10

A: 10 x Pistols development

B: 30 seconds of Double/Triple Unders practise

Conditioning:

21/15/9

Power Snatch 50/35kg

Burpees Over The Bar

 

Wednesday:

Conditioning:

6 Rounds of:

Min 1: 150m Run

Min 2: 8 x Dumbell Thrusters 22.5/15kg

Min 3: 12/10 Cals Assault Bike

Min 4: 15 Toes To Bar/Knee Raises/Sit Ups

Min 5: 1 Rope Climb

 

AB’s BLAST:

3 x 40 on/20 off:

Straight Leg Sit Ups

Evil Wheel

Mountain Climbers

 

Thursday:

Strength:

Deadlift 3x3 with perfect form!

Accessory:

Kettlebell Walking Lunges 3x16 steps

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings 24/16kg

12 Pull Ups

 

Friday:

Strength:

Back Squat 3x3

Accessory:

Weighted Step Ups 3x8 each leg

Conditioning:

15 min AMRAP:

3/6/9/12/15…

Squat Cleans 60/40kg

Ring Dip/Dips

30 Double Unders each round

 

 

 

 

 

Saturday:

Choose ½ Glen or ¾ Glen.

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Climbs

800m Run

50 Burpees

 

¾ Glen:

22 Clean & Jerks 60kg

1200m Run

7 Rope Climbs

1200m Run

75 Burpees

Friends of