Monday April 29th

Monday:

Strength:

Bench Press 3x 7

Accessory:

EMOTM x10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/HSPU

Conditioning:

With a continuous running clock

8 min AMRAP;

30 Double Unders

10 Toes To Bar

10 Thrusters 42.5/30kg

Then 5 mins to set a 1 Rep Max Clean. (Any form of clean; power or squat)

 

Tuesday:

Strength:

Overhead Squat 3x7

Accessory:

Walking Lunges 3x 20 steps (Choose Barbell, kettlebell or Dumbell)

Conditioning:

3 Rounds of:

21/15/9

Cals

Wall Balls

 

Wednesday:

Conditioning:

Partner Workout:

20 min AMRAP:
Ladder:

1 Clean & Jerk each 60/40kg

1 Burpee Over The Bar each.

If you get to finish 8 reps each, start at 1 rep each again and repeat the wod.

 

AB’s BLAST:

3 Rounds of:

Evil Wheel Or Gym Ball Knee Tucks

Strict Knees To Elbows (No Swinging)

 

 

Thursday:

Strength:

Deadlift 3x7

Accessory:

Pistols 3x8 each leg

Conditioning:

Interval Training:

2 Rounds of: (20 min workout)

90 seconds on, 60 seconds of:

Cals Row

Cals Ski Erg/Bike Erg Or Assault Bike

Dumbell Or Kettlebell Snatch

Shuttle Sprint

 

 

Friday:

Strength:

Back Squat 3x7

Conditioning:

‘Chipper’

50 Burpees Over The Bar

40 Pull Ups (Chest To Bar)

30 Pistols Or Goblet Squats holding kettlebell 24/16kg

20 Push Ups Or HSPU

10 Strict Pull Ups & Dips Or Bar Muscle Ups  

Then, barbell complex:

5 mins to set a max effort unbroken lift: (Take as many attempts as you like)

1 Squat Clean

1 Hang Squat Clean

2 Jerks

 

 

 

Saturday:

Conditioning:

Choose ½, ¾ or full ‘Glen’

 

½ Glen:

15 Clean & Jerks 60/40kg

800m Run

5 Rope Climbs

800m Run

50 Burpees

 

‘Glen’

30 Clean & Jerks 60/40kg

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

 

Is anyone up for doing full Glen with a weight vest on? (Except for the 30 C&J)

 

 

 

 

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