The week ahead Monday 20th May

Monday:

Strength:

Bench Press 3x10

Accessory:

EMOTM x 10

A: 5 Pull Ups/Muscle Ups

B: 5 Push Ups/HSPU

Conditioning:

Partner 20 min AMRAP

150 Run each

1 Rope Climb/Peg Board/5 Chin Ups each

5 Push Ups/HSPU each

5 Dips/Ring Dips each

10 Toes To bar each

 

Tuesday:

Strength:

Overhead Squats 3x10

Accessory:

Weighted Step ups holding 2x dumbells 3x10 each leg (Alternating legs)

 

Conditioning:

25 min AMRAP,

In any order:

400m Run

500m Row

1 Mile Assault Bike

500m Ski

1km Bike Erg

30 Wall Balls

30 Burpees

15 Clean & Jerks 60/40kg

 

 

Wednesday:

5 Rounds of:

Min 1: Assault Bike or Bike Erg Cals 12/10

Min 2: Slam Ball Clean over shoulder x 3-5 reps

Min 3: 20 second Sled Push

Min 4: Burpee Jerk Box Climb Overs

Min 5: Sand Bag Hill Sprint

 

AB’s BLAST:

3 x 40/20

Evil Wheel/ Gym Ball Knee tucks

L-Sit Hold On bar or rings

Med Ball Sit Ups

 

Thursday:

Strength:

Deadlift 3x10 reps

Accessory:

Walking Lunges holding 2x dumbells 3x20 steps

 

Conditioning:

8 min AMRAP:

40 Double Unders

8 x Thrusters 50/35kg

 

Finisher:

1 Mile Run or 2km Row

 

 

Friday:

Strength:

Back Squat 3x10

Accessory:

Pistols 3x10 reps each leg

Conditioning:

‘Cindy’ & Snatch

1 Snatch 60/40kg (Try the full squat snatch if possible)

1 Round of Cindy:

5 Pull Ups/10 Push Ups/15 Air Squats

Add 1 snatch per round. Cindy stays the same.

 

Saturday:

20 mins Gymnastics Skills Practise:

Headstands, Wall Climbs, Handstands, Handstand Walks etc.

Gymnastic Rings Skills: holds, tucks, inverts etc.

(If you don’t want to practise any of these gymnastics skills you can work on mobility for 20 mins)

 

‘Fight Club’

3 Rounds of:

1 min of each exercise:

Thrusters 42.5/30kg

Power Cleans 42.5/30kg

Box Jump Overs

Pull Ups

Assault Bike/Bike Erg

1 min rest

 

 

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