Monday, December 11th - Sunday, December 17th

Week 7

 

Monday

 

(A) Back Squat – 80% x 4 x 4

 

(B) AMRAP in 8 minutes

·      8 dumbbell snatch

·      8 thrusters

·      8 burpees

 

(C) Hollow rock – 3 x 30s

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A)Tall snatch + hang snatch – 8 x (1 + 1) OTM

(B)Hang snatch +snatch – 4 x (1 + 1 ) OTM

 

(C)5 x OT3M

·       8 burpees over rower

·      10/8 row calories

 

 

(D) Weighted side plank – 3 x 30s each

 

Wednesday

 

(A1) Push Press – 80% x 4 x 4

(A2) Pull – up (strict) – 4 x 4 - 6 (use a band, or add weight to get to 4 - 6 reps if needed)

 

(B)

AMRAP in 3 minutes x 4, rest 1 minute

·      10 wall ball

·      10 kettlebell swings

·      10/8 assault bike calories

 

 

(C) max plank (time)

 

Thursday

 

(A) Clean + Split Jerk – 15 minutes to work on singles

 

(B)

4 RFT

·      8 power clean

·      20 push - ups

·      run 200m

 

(C) Hollow hold – 3 x 30s

 

Friday

(A) Deadlift – 85% x 3 x 3

 

 (B) 30 minute cap

2 rounds

·      Row 1k

·      45/30 calories assault bike

·      Run 800m

 

Saturday

 

(A) Overhead squat – 5 x 4

(B)  With a partner,

·      5 minutes amrap burpees, only one working at a time

·      Run 400m together

·      5 minutes amrap assault bike calories, only one working at a time

·      Run 400m together

·      AMRAP in 5 minutes, only one working at a time

o   5 toes to bar

o   10 kettlebell swings

(C) 100 ABMAT sit – ups or 60 GHD sit – ups

 

Sunday - Yoga