Wednesday, December 27th - Saturday, December 30th

Week 9

 

 

Wednesday

 

(A) Back squat – 90% x 1 x 2

(B) 3 RFT

·      15 burpees

·      15/10 calories assault bike

(C) weighted plank – 3 x 40s

 

Thursday

 

(A) Push Press – 90% x 1 x 2

 (B)

AMRAP in 20 minutes

·      10 pull – ups

·      12 kettlebell swings

·      row 14/10 calories

 

 

(D) Russian twists – 3 x 30

 

Friday

 

 (A) Deadlift – 90% x 1 x2

 

 (B)  4 RFT

·      10 thrusters

·      12 toes to bar

·      run 200m

·       

(C) hollow hold – 4 x 30s

 

Saturday

 

(A)Overhead squat – 5 x 2

(B) partner workout,

50, 40, 30, 20 & 10 reps

·      burpees

·      wall ball

·      row calories

 

(C) 60 GHD or 100 ABMAT sit – ups