Monday, April 17th - Sunday, April 23rd

Monday

A) Back Squat - 75 - 80% x 8 x 3

B1) Ab Wheel - 3 x 8 - 12

B2) Sit-ups - 3 x 15 Monday

Sprint:

15 burpees

500m row

Tuesday

Overhead squat – 15 minutes to work on sets of 2, every rep is SLOW and CONTROLLED.

AMRAP in 10 minutes

 

·      10 Push Press

·      20 Kettlebell swings

·      50 Double-unders

Then, at least 100 Abmat sit-ups

Wednesday

Clean & Jerk - 12 minutes to build up to a heavy single

For Time:

30 box jump burpees

80m walking lunge. Then,

 5 rounds

·      10 Dumbbell Push Press

·      40m Dumbbell Farmers carry

Then, 25/20 calories Assault Bike

Then, 500m Row

Weighted Plank – 40s x 5, Rest 20s

Thursday

A1) Bench Press – 78% x 5 x 5

A2) T – Bar or Dumbbell Floor Row 5 – 8 reps

3 Rounds

20 Dumbbell Snatch

20 (I Love You) Burpees

Row 300m

rest 1 minute

Max L – Sit, 3 – 5 sets

Friday

50 Toes to Bar, then

50, 40, 30, 20 and 10 reps of

·      Wall Ball

·      Double-unders

If there is time,

3 rounds

·      6 – 8 Good mornings

·      30s weighted plank

Saturday

With a partner,

“Filthy Fun Hundred”

Accumulate 100 reps of each:

Box jump, with step down, 24/20”

Jumping Pull-ups

Kettlebell swings, 16/12kg

Walking lunges

Knees to Elbows

Push Press, 45/33lbs

Back Extensions

Wall Ball, 20/14lbs

Burpees

Double-unders 

Sunday

Yoga