Monday June 19th

Monday:

Strength:

Chin Ups 3x 12 Reps

Accessory:

Single Arm Dumbell Shoulder Press 3x12

 

Conditioning:

4 Rounds of:

400m Run

12 Power Cleans 60/40kg

12 Toes To Bar

 

Tuesday:

Strength:

Back Squat 3x12

Accessory:

Kettlebell Walking Lunges 3x24 steps

 

Conditioning:

5 Rounds of:

EMOTM:

Min 1: 1 or 2 Rope Climbs

Min 2: 12 Push Ups Or HSPU

Min 3: 12 Box Jumps

Min 4: 12 Wall Balls 30/20lb’s

Mins 5: 12 Med Ball Or GHD Sit Ups

 

Wednesday:

5km Run/5km Row/6mile Bike

30 Power Snatch 60/40kg

 

AB’S BLAST:

100 Sledge Hammer Tyre Strikes

100 Sit Ups

 

Thursday:

Strength:

EMOTM 10x2

Push Jerk

Accessory:

Barbell Row 3x12

 

Conditioning:

Tabata Interval:

8 consecutive rounds of each movement

20 seconds on/10 off:

Assault Bike

Skipping/Double Unders

Rowing

Burpee Box Jumps Overs

Take 1 min break between movements

 

Friday:

Strength:

Back Squat 3x12

Accessory:

Deadlift 3x12 (moderate weight - touch and go)

 

Conditioning:

50 Dumbell Snatch 25/15kg

40 Burpees Over The Bar

30 Thrusters 42.5/30kg

20 Cal Row

10 Ring Or Bar Muscle Ups Or Dips

 

Saturday:

EMOTM

Hang Snatch

Snatch

 

Conditioning:

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

Pull Ups

Overhead Squat 42.5/30kg

200m Run each round.

 

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