Monday, October 23rd - Sunday, October 29th

Monday

 

(A) Back Squat – 60% x 5 x 4

 

(B) 4 rounds

·      20 push – ups

·      15 pull – ups

·      20 kettlebell swings

(C1) SLDL – 3 x 8

(C2) Ab Wheel – 3 x 8

 

Tuesday

 

(A) snatch balance – 12 x 2 OTM

 

(B) 3 rounds

·      12 dumbbell snatch

·      14 burpees

·      16 wall ball

 

 

(C1) Side plank – 3 x 35s each

(C2) Bicycle crunches – 3 x 30

 

Wednesday

 

(A1) Push Press – 60% x 5 x 4

(A2) Pull – up (strict) – 4 x 8 – 10(use a band, or add weight to get to 8 – 10 reps if needed)

 

(B) AMRAP in 20 minutes

·      20/14 calories assault bike

·      Run 200m

·      Row 15/10 calories

(C) ABMAT sit-ups – 3 sets of max reps

 

 

Thursday

 

(A) Power clean+ Front Squat+ Power Jerk – 12 x (1 + 1+ 1) OTM

 

(B) 4 x OT5M

·      6 power clean + Power Jerk (heavier than last week)

·      12/8 calories assault bike

(C) Weighted plank – 3 x 45s

 

Friday

(A) Deadlift – 60% x 5 x 4

 

(B) AMRAP in 7 minutes

·      9 chest to bar pull – ups

·      9thrusters

·      20 double – unders

(C) Kettlebell side bend – 3 x 10 side

 

Saturday

 

With a partner, AMRAP in 30 minutes, alternating “Cindy” rounds

·      5 pull – ups

·      10 push – ups

·      15 squats

 

Sunday

Yoga

Monday, October 16th - Sunday October 22nd

Monday

 

A) Back squat – max

 

B) 50 push – ups, then

 

3 rounds

·      20 single arm overhead walking dumbbell lunges

·      20 wall ball

 

then, 50 push - ups

 

C1) weighted plank – 3 x 15 toes to bar

C2) Knee in corner stretch – 1 x 60s/side

 

Tuesday

 

A) Power snatch – 12 x 1 OTM, 8 minutes to work on singles

 

B) Row 500m

 

C1) kettlebell side bend – 3 x 8 per side

C2) bicycle crunches – 3 x 20

 

Wednesday

 

A) Push Press – Max

 

B) 3 RFT

·      10 dumbbell snatch

·      15 burpees

·      50 double - unders

 

C) stretch calves – 1 x 60s each side

 

Thursday

 

A) Power clean + power jerk– 12 x (1 + 1) OTM

 

B) 4 x OT5M, stop at 90s mark if not completed

·      6 power clean + power jerk, increase load from last week if possible

·      15/10 calories assault bike

 

C) Side plank – 3 x 35s per side

 

Friday

 

A) Deadlift – Max

 

B) AMRAP in 4 minutes x 2, rest 2 minute between

·      7 chest to bar pull – ups

·      7 thrusters

·      20 double - unders

 

C1) 3 x 45s weighted plank

C2) laying knee hug – 1 x 60s per side

 

Saturday

 

Overhead squat – Heavy single

 

With a partner, 4 rounds

 

·      15 burpees over partner in plank (each)

·      run 350m together

C) At least 100 abmat sit -ups

 

Sunday

 

Yoga

 

Monday, October 9th - Sunday, October 15th

Week 5

 

 

Monday

 

A) Back squat – 2 RM

 

B) 5 rounds

·      15 push – ups

·      15 kettlebell swings

·      Run 200m

 

C1) weighted plank – 3 x 45s

C2) Knee in corner stretch – 1 x 60s/side

 

Tuesday

 

A) Power snatch – 12 x 2 OTM

 

B) Row 1k

 

C) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      sit - ups

 

Wednesday

 

A) Push Press – 2 RM

 

B)

·       20 dumbbell walking lunges

·      20 dumbbell power cleans

·      20 dumbbell push press

·      350m farmers carry

·      20 dumbbell push press

·      20 dumbbell power cleans

·      20 dumbbell walking lunges

 

 

C) stretch calves – 1 x 60s each side

 

Thursday

 

A) Power clean + power jerk– 12 x (1 + 1) OTM

 

B) 4 x OT5M

·      8 power clean + power jerk

·      15/10 calories assault bike

 

C) At least 100 abmat sit -ups

 

Friday

 

A) Deadlift – 2 RM

 

B) AMRAP in 3 minutes x 3, rest 1 minute between

·      5 chest to bar pull – ups

·      5 thrusters

·      20 double - unders

 

C1) 3 x 15 toes to bar

C2) laying knee hug – 1 x 60s per side

 

Saturday

 

“Filthy 50”

complete 50 reps of each exercise before moving on to the next.

·      Box jumps

·      Walking lunges

·      Jumping pull – ups

·      Kettlebell swings, 16/12kg

·      Push press, 45/33lbs

·      Knees to elbows

·      Back extensions

·      Wall ball, 20/14lbs

·      Burpees

·      Double - unders

 

Sunday

Yoga