Training for the week ahead May 15th

Training for the week ahead May 15th:

 

Magic Monday:

Strength:

Bench Press 3x10 Reps

 

Accessory:

Weighted Chin Ups 3x10

 

Conditioning:

20 min AMRAP

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

1 Clean & Jerk 60/40kg

Add 1 C&J each round.

 

Total Tuesday:

Strength:

Back Squat 3x10 Reps

 

Accessory:

Bulgarian Split Squats 3x10 reps each leg

 

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 12-15 Wall Balls

Min 2: 10 Burpees

Min 3: Cal Row Male:12 Female:10

Min 4: 10 Pull Ups

 

Wonderful Wednesday

 

Conditioning

30 min AMRAP

2 Rope Climb or Peg Board

4 Squat Cleans 80/50kg

12 Toes To Bar

500m Row

400m Run

 

 

AB’S BLAST:

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

Hollow Hold

Plank/Side Plank

Russian Twist

Sit Ups

 

Partner Thursday;

Strength:

EMOTM 10x2

Push Press/Jerk

 

Accessory:

Single Arm Row  3x10 Reps

 

Conditioning:

Partner workout

18 min AMRAP

30 Push Ups Or HSPU

40 Box Jumps

50 Power Snatch 60/40kg

60 Toes To Bar/Knee Raises

Share out reps as needed.

 

 

Fabulous Friday

Strength:

Back Squat 3x10 Reps

 

Accessory:

Weighted Step Ups 3x10 Reps each leg

 

Conditioning:

21/18/15/12/9/6/3

Dumbell Snatch 22.5/15kg

30 Double Unders each round

 

 

 

Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

 

Conditioning:

21-15-9

Thrusters

Pull Ups

Or

9/7/5

Snatch 60kg

Ring Muscle Ups

 

 

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