Monday
A) 16 minutes. 1 min work 1 min rest
5 – 10 Pull ups + 15 Air Squats
B)16 minutes. 1 min work 1 min rest
5 – 10 HSPU + 10 Box Jump overs
Tuesday
A)
Build to heavy 3 touch and go cluster
B)
For time:
10-8-6-4-2 cluster (60/40)
200 run
Wednesday
For time:
20-1 Dumbell snatch 22.5/15
1-20 Burpee over the Dumbell
Thursday
A)
A)
In pairs 12 minute AMRAP
200m Farmer Carry
other partner does
Med ball Lunges 30 / 15
B)
EMOM 12 minutes
Odd – 2 Wall climbs
Even – Max kettlebell swings (russain, 32/24)
Friday
A)
5*5 front squat @75%
AMRAP 7
14 Wall Balls 20
14 sit ups
5 Slam Balls
Saturday
Sweatfestt
A)
EMOM 35
1. 15/12 Kcal bike
2. 50 du
3. 15/12 kcal row
4. 15 down ups
5. rest
Strength
A)
Bench press 5*5 @ 75%
B)
4 x 10 floor press with kettlebell (1 arm at a time)
super set with
4 x 10 barbell bent over row Tempo 4002
C)
Tabata press
