The week ahead May 8th

Training for the week ahead May 8th:

 

Magic Monday:

Strength:

Bench Press 3x10 Reps

 

Accessory:

5 x Rope Climbs

(Advanced do legless rope climbs)

 

Conditioning:

25 min AMRAP

3 Push Press/Jerk 60/40kg

5 Pull Ups (Chest to Bar)

10 Push Ups

15 Air Squats

200m Run

 

Total Tuesday:

Strength:

Back Squat 3x10 Reps

 

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 8 Thrusters 50/30kg

Min 2: 8 Burpee Box Jumps 24’’/20’’

Min3: 8 Strict Toes To Bar/Knee Raises

Min 4: 150m Run

 

Wonderful Wednesday

 

Conditioning

35 min AMRAP

12 Front Or Overhead Squats 42.5/30kg

12 Burpee Pull Ups Or Burpee Muscle Ups

12 Dumbell Snatch (each arm)

800m Run

 

AB’S BLAST:

40  seconds on/20 off x 3 rounds of each exercise:

Hollow Hold

Plank/Side Plank

Deadbugs

 

Partner Thursday;

Strength:

EMOTM 10x3

Push Press/Jerk

 

Accessory:

Strict/Weighted Chin Ups (Supinated Grip)

 

Conditioning:

Partner workout

16 min AMRAP

30 Wall Balls 20/14lb’s

30 Calorie Row Or Assault Bike

30 Power Cleans 70/40kg

Share out reps as needed.

 

 

Fabulous Friday

Strength:

Back Squat 3x10 Reps

 

Accessory:

Bulgarian Split Squat 3x10 Reps each leg

 

Conditioning:

10/9/8/7/6/5/4/3/2/1

Deadlift 100/70kg

Burpees Over The Bar

 

Sick Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

 

Conditioning:

15/12/9/6/3

Power Snatch 60/40kg

Push Ups Or HSPU

 

 

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