Monday, November 27th - Sunday, December 2nd

Week 5

 

Monday

 

(A) Back Squat – 75% x 6 x 4

 

(B)

·      20 thrusters

·      30/20 assault bike calories

(C1) SLDL – 3 x 6

(C2) Ab Wheel – 3 x 10 - 12

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) Tall snatch +  – 12 x 2 OTM

 

(B) AMRAP in 10 minutes

·      20 dumbbell snatch

·      15 push – ups

·      10 box jumps

 

 

(C) Side plank – 3 x 45s each

 

Wednesday

 

(A1) Push Press – 75% x 6 x 4

(A2) Pull – up (strict) – 4 x 7 - 9 (use a band, or add weight to get to 8 – 10 reps if needed)

 

(B)

AMRAP in 4 minutes x 4, rest 2 minutes

·      16 Single arm overhead dumbbell walking lunges

·      10 burpees

·      12 kettlebell swings

 

Thursday

 

(A) Clean + Split Jerk – 12 x  OTM

 

(B)

5 RFT

·      6 power clean + overhead

·      9 pull - ups

 

(C) 100 ABMAT sit – ups or 50 GHD sit – ups

 

Friday

(A) Deadlift – 80% x 5 x 4

 

 (B)

AMRAP in 25 minutes

·      15 TTJJ

·      Run 200m

·      60s plank

·      15/10 cals Assault bike

·      15 NPUB

·      Row 15/10 cals

 

(C) Kettlebell side bend – 3 x 12 side

 

Saturday

 

With a partner,  you go, I go

3 rounds

·      40 wall ball each, split up as needed

·      30 burpees each

·      20 pull – ups each

·      Run 400 together