Monday, October 30th - Sunday, November 5th

Week 2

 

Monday

 

(A) Back Squat – 65% x 8 x 4

 

(B)

·      40 burpees

·      Row 500m

 

(C1) SLDL – 3 x 8

(C2) Ab Wheel – 3 x 8

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) snatch balance – 12 x 2 OTM

 

(B) AMRAP in 12 minutes:

·      9 toes to bar

·      12 box jumps

·      15 push – ups

·       

 

 

(C1) Side plank – 3 x 35s each

(C2) Bicycle crunches – 3 x 30

 

Wednesday

 

(A1) Push Press – 65% x 8 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:

·      15/10 cals assault bike

·      run 200m

·      12/8 cals row

·      30 double - unders

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

 

 

Thursday

 

(A) Power clean  + Front Squat+ Power Jerk – 12 x (1 + 2+ 1) OTM

 

(B) 4 x OT5M

·      8 power clean + Power Jerk (same weight as last week)

·      9/6 calories assault bike

(C) Weighted plank – 3 x 50s

 

Friday

(A) Deadlift – 70% x 5 x 4

 

(B) 3 RFT

·      15 chest to bar pull – ups

·      15 thrusters

·      30 double unders

·      rest 1 minute

 

(C) Kettlebell side bend – 3 x 10 side

 

Saturday

 

With a partner, “Double Helen”

·      run 1200 m together

·      accumulate 63 kettlebell swings one partner works at a time)

·      accumulate 36 pull –ups

·      run 800 m together

·      accumulate 42 kettlebell swings

·      accumulate 24 pull – ups

·      run 400 m together

·      accumulate 21 kettlebell swings

·      accumulate 12 pull - ups