Monday, October 2nd - Sunday, October 8th

Monday

 

A) Back squat – 3 RM

 

B) “Fran”

 

21, 15 & 9 reps

·      Thrusters

·      Pull - ups

 

C1) weighted plank – 3 x 45s

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

 

Tuesday

 

A) Hang Power snatch + power snatch – 12 x (1 + 1) OTM

 

B) AMRAP in 15 minutes

·      15/12 calories assault bike

·      20 NPUB

·      25 kettlebell swings

·      30 double - unders

 

C1) 3 x 20 Russian twists

C2) 3 x 30s side plank/side

 

Wednesday

 

A) Push Press – 3 RM

 

B) 5 x OT5M

 

·      8 burpees over rower

·      sprint 200/160m

 

C1) AB wheel – 3 x 10 – 15

C2) stretch lats – 1 x 60s each side

 

Thursday

 

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

 

B) Against a 2 minute running clock:

·      run 200m

·      AMRAP burpees with remaining time

·      Rest 2 minutes

Repeat 5 rounds

 

C) At least 100 abmat sit -ups

 

Friday

 

A) Deadlift – 3 RM

 

B) 4 RFT

·      20 wall ball

·      15 pull – ups

·      run 200m

 

C1) 3 x 15 toes to bar

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

 

Saturday

 

A) Overhead squat – 3 RM

 

B)

With a partner, accumulate

·      100 assault bike calories

·      150 wall ball

·      200 calories row

·      250 double – unders

·      300 seconds plank (each)

 

Sunday

Yoga