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