Training 1-11 to 1-17

Monday

Healthy Habit Challenge Begins

And remember to sign up for the weightlifting seminar this Saturday at 11 am

A1: Pause Front Squat @21x1 + Front Squat - (2+2) x 4 sets
+
8 OTM 

5 Toes to Bar
8 No Push Up Burpee Box Jump Over
*45s cap each minute
Rest 2

10 min CAP

30 Mountain Climber
50 Walking Lunge
30 Mountain Climber
50 Wall Ball
30 Mountain Climber
50 Double Under
30 Mountain Climber
50 Burpee
30 Mountain Climber


Tuesday

A: Power Jerk - 3 x 5 OT2M
+
3 sets matching times

200m Run
10 Pull Ups
15 Push Press
250m Row
Rest 1

Wednesday

A: DB Bench Press - 12, 8, 5, 12; RAN

3 sets NFT

Strict Ring Row - 10-15 x 3
*Smooth/clean movement
DB Row - 6-4 building x 3
KB Side Bend - 10/side x 3
Windmill - 5/side x 3

Thursday

A: Overhead Squat - 5 sets of 5 for position and stability
+
5 Min AMRAP 30s/ rest 30s

Row for Cals

5 Min AMRAP 30s/rest 30s

Max Push Ups

Rest 2

10 Min Cap

1-10 Front Squat
30 double under

Friday 

AMRAP 10
5 DB Step Up/side
10 Pushup
15 Cal Row
Rest 1

AMRAP 10
10 DB Snatch
100m Farmer Carry
30 Double Unders
rest 1

AMRAP 10
200m run
20 Russian Twists
10 Wtd Sit ups

Saturday

5 Sets

400m run with hammer
30 Hammer Strikes
20 Goblet Walking Lunge
10 Cal Row
Rest 90s