Monday, September 18th - Sunday, September 24th

 

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Monday

 

A) Back squat – 3RM

 

B) AMRAP in 3 minutes x 3, rest 1 minute,  pick up where you left off

 

·      5 chest to bar pull - ups

·      8 burpees

·      20 double - unders

 

C1) weighted plank – 3 x 40s

C2) Knee in corner stretch – 1 x 60s/side

 

Tuesday

 

A) Hang Power snatch – 6 x 2 OTM, then 6 minutes to build to heavier double

 

B) 5 x OT3M

·      5 toes to bar

·      8 box jumps

·      10/8 calories assault bike

 

C1) 3 x 20 Russian twists

C2) 3 x 30s side plank/side

 

Wednesday

 

A) Push Press – 3 RM

 

B) 4 RFT

 

 

·      20 dumbbell snatch

·      25 wall ball

·      50 double – unders

 

C1) AB wheel – 3 x 10 – 15

C2) stretch calves – 1 x 60s each side

 

Thursday

 

A) Hang Power Clean + power jerk  – 12 x (2 + 1) OTM

 

B) 3 RFT

·      20 kettlebell swings

·      15 burpees

·      run 400m

C) At least 100 abmat sit -ups

 

Friday

 

A) Deadlift – 3RM

 

B) AMRAP in 12

·      14 calories row

·      16 SA overhead walking lunges with dumbbell

·      20push - ups

 

C1) 15 toes to bar

C2) laying knee hug – 1 x 60s per side

 

Saturday

 

A) Overhead squat – 3RM

 

B) “Nancy”

 

5 RFT

·      400m run

·      15 overhead squats