Training for the week ahead Aug 21st

Monday:

Strength:

Bench Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

 

Partner 12 min AMRAP

6 Push Press 60/40kg

9 Burpees Over The Bar

12 Wall Balls

 

 

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Bulgarian Split Squats 3x8 each leg

 

5 min AMRAP

10 Pull Ups

10 Hang Power Cleans 60/40kg

Rest 3 mins

5 min AMRAP

10 Toes To Bar

10 Front Racked Lunges 60/40kg

 

Wednesday:

TBC

 

 

Thursday:

Strength:

Every min on the min on the min x10 (EMOTM)

Clean + Hang Clean + Push Jerk

Accessory:

Box Jumps 3x5

 

Conditioning:

21/15/9

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Over 24’’/20’’

 

Friday:

Strength:

Weighted Pull Ups Or Strict Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

 

3 Rounds of:

800m Run Or Row

10 Push Ups Or HSPU

1 Rope Climb/Peg Board

15 Sit Ups (GHD)

 

 

 

Saturday:

Strength:

EMOTM x10

Snatch + Hang Snatch

Accessory:

Overhead Squat 3x5

 

Conditioning:

Partner Workout & Obstacle Course Sprint.

(MM7 WOD try outs!)

 

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