Monday, October 9th - Sunday, October 15th

Week 5

 

 

Monday

 

A) Back squat – 2 RM

 

B) 5 rounds

·      15 push – ups

·      15 kettlebell swings

·      Run 200m

 

C1) weighted plank – 3 x 45s

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

 

Tuesday

 

A) Power snatch – 12 x 2 OTM

 

B) Row 1k

 

C) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      sit - ups

 

Wednesday

 

A) Push Press – 2 RM

 

B)

·       20 dumbbell walking lunges

·      20 dumbbell power cleans

·      20 dumbbell push press

·      350m farmers carry

·      20 dumbbell push press

·      20 dumbbell power cleans

·      20 dumbbell walking lunges

 

 

C) stretch calves – 1 x 60s each side

 

Thursday

 

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

 

B) 4 x OT5M

·      8 power clean + power jerk

·      15/10 calories assault bike

 

C) At least 100 abmat sit -ups

 

Friday

 

A) Deadlift – 2 RM

 

B) AMRAP in 3 minutes x 3, rest 1 minute between

·      5 chest to bar pull – ups

·      5 thrusters

·      20 double - unders

 

C1) 3 x 15 toes to bar

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

 

Saturday

 

“Filthy 50”

complete 50 reps of each exercise before moving on to the next.

·      Box jumps

·      Walking lunges

·      Jumping pull – ups

·      Kettlebell swings, 16/12kg

·      Push press, 45/33lbs

·      Knees to elbows

·      Back extensions

·      Wall ball, 20/14lbs

·      Burpees

·      Double - unders

 

Sunday

Yoga