Programming for the week beginning April 8th

Programming for the week beginning Monday April 8th

 

Monday:

Strength:

Bench Press 3x4 reps

Accessory:

EMOTM x 10

A: 5 Pull Ups Or Muscle Ups practise

B: 5 Push Ups Or Handstand Push Ups practise

Conditioning:

14 min AMRAP:
5 Push Press 60/40kg

15 Toes To Bar/Knee Raises/Sit Ups

150m Run

 

 

Tuesday:

Strength:

Overhead Squat 3x4 reps

Accessory:

EMOTM x 10

A: Pistols x 10 reps

B: Double/Triple Unders Practise

Conditioning: (20 min time cap)

3 Rounds of:

21/15/9

Cals Row/Bike/Ski

Dumbell Snatch 22.5/15kg (Alternate arms)

 

 

 

Wednesday:

Partner Chipper: Share reps as required: (20 min AMRAP)

60 Thrusters 45/30kg

50 Cals

40 Pull Ups (Chest To Bar)

30 Overhead Or Front Squats 45/30kg

20 Burpees Over The Bar

10 Rope Climbs (Do the rope climbs anytime the ropes are available)

(If you finish, start again with the Thrusters)

 

AB’s BLAST:

3 Rounds of:

Mountain Climbers

Evil Wheels/Gym Ball Knee Tucks

Hollow Hold/Rock

 

Thursday:

Strength:

Deadlift 3x4 reps

Accessory:

Walking Lunges 3x16 steps with kettlebell. Lift heavier than last week.

Conditioning:

5 Rounds of: (30 min time cap)

500m Row

400m Run

20 Kettlebell Swings 24/16kg

 

 

Friday:

Strength:

Back Squat 3x4 reps

Accessory:

Weighted Steps 3 x 10 reps on each leg

Conditioning:

EMOTM x 5 Rounds:

Min 1: Assault Bike 12/10 Cals

Min 2: Burpee Box Jump Overs x 6

Min 3: Dumbell Squat Cleans x 6 25/17.5kg

Min 4: 1 x Rope Climb

Min 5: 5 Strict Handstand Push Ups Or Push Ups Or Handstand Walk 25ft

 

 

Saturday:

‘Hotshot 19’

Choose 4 or 6 rounds:

30 Air Squats

19 Power Cleans 60/40kg

7 Strict Pull Ups

400m Run

 

 

 

 

 

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