Monday
5 rounds of 1 min at each station:
Ski erg
Kettlebell Deadlift 32/24
TTB
Kcal Row
Rest 1 minute
Tuesday
A)
Front Squat 5 x 5
B)
3 x 20 split squat each side (24/16)
Superset with
20 Glute Bridge 25 / 15
Wednesday
Bike 5 minutes @ prescribed pace
rest 5
Bike 5 minutes @ prescribed pace
rest 5
Row 5 minutes @ prescribed pace
rest 5
Row 5 minute @ prescribed pace
rest 5
Thursday
A) Power clean and jerk to a heavy 3
B)
Double grace – time cap 12
Friday
A) AMRAP 10 minutes
5 slam ball over shoulder 50/30
10 box jumps
rest 5
AMRAP 10
10 Chest to bar
10 Target burpees
Saturday
Sweat
I go u go 20 min AMRAP
In pairs 20 Wall balls + 200m run
straight into 20 min amrap
In pairs 20 DB push press + 200m run
Strength
A)
5*5 bench + 2.5-5kg
B)
4*10 incline bench press with kettlebell (2 arms, alternating)
super set with
4*10 Dumbell bent over row 4002. 2 dumbbells, alternating. Spare arm at top of rep.
C) Tabata ring press up
