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