Monday, September 11th - Sunday, September 17th

Week 1

 

 

Monday

 

A) Back squat – Max

 

B) AMRAP in 5 minutes

 

·      10 wall ball

·      10 burpees

 

C) 50 toes to bar

 

Tuesday

 

A) Hang Power snatch – 12 x 2 OTM

 

B) 5 x OT3M

·      5 chest to bar pull-ups

·      10 kettlebell swings

·      run 200m

C1) 3 x 20 Russian twists

C2) 3 x 30s side plank/side

 

Wednesday

 

A) Push Press - Max

 

B) 21, 15 & 9 reps

·      Push Press

·      Pull – ups

·      Box Jumps

C) Plank – 3 x 60s, rest 30s

 

Thursday

 

A) Hang Power Clean – 12 x 2 OTM

 

B) 5 RFT

·      15/12 calories assault bike

·      15 push – ups

·      Row 15/12 calories

C) Ab wheel – 3 x 10 -12

 

Friday

 

A) Deadlift - max

 

B) 3 RFT

·      16 walking lunges with dumbbells

·      14 dumbbell snatch

·      12 burpees

C) at least 100 abmat sit-ups

 

Saturday

 

A) Thruster - Max

 

B) One partner goes, performing one round at a time

   5 RFT

·      10 dumbbell thrusters

·      Run 200m