The week ahead Sept 4th

Training for the week ahead Monday Sept 4th

 

Monday:

Strength:

EMOTM x 10:

Hang Clean

Clean

Push press/Jerk

Accessory:

Broad Jumps 5x3

 

Conditioning:

Partner Workout

18 min AMRAP

6 Hang Power Cleans each

6 Pull Ups each (Chest To Bar) each

6 Burpees Over The Bar each

 

 

Tuesday:

Strength:

(Weighted) Pull Ups/Ring Muscle Ups 5x5

 

Accessory:

Dumbell Chest Press 3x6 (Go heavy)

 

Conditioning:

5 Rounds of:

3 min on/1 min off:

3 Deadifts 100/70kg

6 Box Jumps/Step Ups 24’’/20’’

9 Push Ups

 

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Weighted Lunges 3x12 Steps (Go heavy)

 

Conditioning:

10 min AMRAP:

Ladder:

1 Clean & Jerk 60/40kg (Add 1 rep each round)

10 Double Unders (Add 10 reps each round)

 

 

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6 (Go heavy)

 

Conditioning:

Tabata Interval:

Bike/Rower

Toes To Bar/Sit Ups

Burpees

Thrusters 40/30kg

 

Friday:

Strength:

EMOTM x10

Power Snatch

Hang Power Snatch

Accessory:

Bulgarian Split Squats

3x6 each leg (Go heavy)

 

Conditioning:

Sprint WOD:

500m Row

10 Push Ups/HSPU

10 Power Snatch

10 Burpees Over The Bar

 

Rest 3 mins

200m Run

30 Wall balls

20 Pull Ups

10 Toes To Bar

 

Saturday:

 

Aerobic Conditioning Workout:

5 Rounds of:

250m Row

200m Run

10 Burpees

10 wall Balls

30 Double Unders

 

 

The AB’S BLAST will be put in any day there is time during the 60 min class.

 

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