The week ahead Dec 5th

Training for the week ahead Monday Dec 5th

Monday

Strength:

5x3 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

 

Accessory:

Thruster 3x8

 

Met Con:

15 min AMRAP

5 Pull Ups

10 Toes To bar/Knee raises

15 Wall Balls

1 Clean

Add one clean per round.

 

 

Tuesday

Strength:

EMOTM

10 x 2

Push Press

 

Accessory:

Feet elevated ring row 3 x 12 reps

 

Met Con:

4 Rounds of:

Min 1: 50 Skips Or Double Unders

Min 2: 5 Power Clean Or Snatch 50/30kg

Min 3: 5-10 Burpees Over the Bar

Min 4: 20 Air Squats or Pistols

Min 5: 10-15 Push Ups (Hands release from floor)

(Rest for the remainder of each minute)

 

 

Wednesday:

30 min AMRAP

500m Row

20 Kettlebell Swings

15 Sit Ups (GHD)

10 Box Jumps/Step Ups

1 Rope Climb or Peg Board Ascent

 

 

 

 

AB’S BLAST

 

 

 

Thursday

Strength:

Every 30 seconds for 10 minutes.

2 x Clean

 

 Conditioning:

‘Elizabeth’

21-15-9

Clean

Ring Dip

 

Shuttle Sprints

 

 

 

 

 

 

 

 

 

 

Friday

Strength:

15 mins to set a 2 Rep Max Push Press

 

Accessory:

Dumbell Shoulder Press 3 x 10 Reps

 

Met Con:

‘Lynne’

5 Rounds of:

Max Rep Bench Press

Max Rep Pull Ups

Rest as needed between sets

 

 

Saturday:

Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/Push Ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

 

 

 

 

 

 

 

 

 

 

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