Tuesday April 23rd

Tuesday April 23rd

Strength:

Bench Press x6 reps

EMOTM x 10

A: 5 Pull Ups/5 Muscle Ups

B: 5 Push Ups/ 5 HSPU

 

Conditioning:

Partner 16 min AMRAP:

150m Run Together

10 Toes To Bar each

5 Power Cleans each

5 Burpees Over The Bar each

 

Wednesday:

Overhead Squat 3x6 reps

Accessory:

Walking Lunges 3 x 20 steps Choose kettlebells, dumbbells or barbells.

 

Conditioning:

7 min AMRAP:

7 Power Snatch 40/30kg

7 Burpees Over The bar

 

AB’s BLAST:

3 Rounds of:

Hollow Hold

Evil Wheel Or Gym Ball Knee Tucks

Med Ball Sit Ups

 

Thursday:

Deadlift 3x6 reps with perfect form!

Accessory:

Pistols 3 x 8 reps each leg

 

5 Rounds of:

Min 1: 12/10 Assault Bike Cals

Min 2: 5 Strict Chin Ups/Bar Muscle Ups

Min 3: 5 Burpee Box Jump Overs

Min 4: 6 Thrusters 60/40kg

 

Friday:

Back Squat 3 x 6 reps

Accessory:

Weighted Step Ups 3 x 10 each leg

‘Chipper‘

100 Double Unders/ 200 Singles

50 Sit Ups

40 Wall Balls

30 Dumbell Snatch 22.5/15kg (Not each arm)

20 Cals

10 Deadlifts

5 Power Cleans

4 Front Squats

3 Hang Power Cleans

2 Hang Squat Cleans

1 Push Press/Jerk

 

 

 

 

Saturday:

Partner Workout:

400m Run Together:

Then share reps as required on the following:

21/15/9

Thrusters & Pull Ups

21/15/9

Power Snatches & Burpees Over The Bar

21/15/9

Clean & Jerks

Toes To Bar

Finish with another 400m run together.

 

 

 

 

 

 

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