Monday, May 22nd - Sunday, May 28th

Monday 5/15

A) Back Squat – 2 RM, 90% (of 2RM) x 2 x 2

B1) Ab Wheel - 3 x 10 – 15

B2) Kettlebell side bend (light) – 3 x 5/side

B3) SLDL – 3 x 6 - 8

C) AMRAP thrusters in 3 minutes

D) Knee in corner stretch, 1 minute/side

 

 

Tuesday 5/16

A) 3 position snatch (tall, hang, floor) – 15 minutes to work on sets of (1 + 1 + 1)

B) 5 rounds

·      10 box jump with step down

·      20 dumbbell walking lunges

·      20 push-ups

C1) 3 x Max L-sit

C2) 3 x 30s side plank/side

Wednesday 5/17

A) Clean + Front squat + Jerk (1 + 1 + 1) – 15 OTM

B)

·      60 toes to bar

·      60 burpees

·      60 calories row

C1) 3 x 30s weighted plank

C2) 3 x 6 – 8 back extensions or good mornings

 

Thursday 5/18

A1) Push Press – 3RM

A2) T – Bar or Dumbbell Floor Row 4 - 6 reps

B) 350m farmers carry, then

5 rounds

·      10 chest to bar pull-ups

·      15 burpees

C1) 4 x 30 bicycle crunches

C2) 4 x 8 – 12 serratus push-ups

Friday 5/19

A)  Deadlift – 78% x 5 x 3

 

B)   5 rounds

·      10/8 Assault Bike calories

·      10 Wall Ball

·      run 200m

C1) 5 x 20 sit-ups

C2) 5 x 8 kettlebell side bends/side

Saturday 5/20

A)  Overhead squat – 15 minutes to work on sets of 3

 

B) Tabata rounds, with 1 minute rest between exercises

 

·      Burpees

·      Kettlebell swings

·      ABMAT Sit-ups

·      Assault Bike calories

 

 

Max handstand hold x 5

 

Sunday

Yoga