Monday, September 25th - Sunday, October 1st

Monday

 

A) Back squat – 5RM

 

B) 10 RFT, 20 minute cap

 

·      5 chest to bar pull - ups

·      8 burpees

·      20 double - unders

 

C1) weighted plank – 3 x 45s

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) AMRAP in 10 minutes

·      20 SA overhead walking lunge with dumbbell

·      15 push – ups

·      10 toes to bar

 

C1) 3 x 20 Russian twists

C2) 3 x 30s side plank/side

 

Wednesday

 

A) Push Press – 5 RM

 

B) 5 x OT5M

 

·      10 burpees over rower

·      sprint 250m

 

C1) AB wheel – 3 x 10 – 15

C2) stretch lats – 1 x 60s each side

 

Thursday

 

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

 

B) 3 RFT

·      20 wall ball

·      15 pull - ups

·      run 400m

C) At least 100 abmat sit -ups

 

Friday

 

A) Deadlift – 5RM

 

B) AMRAP in 12

·      10 box jumps

·      10 kettlebell swings

·      10 dumbbell push press

 

C1) 15 toes to bar

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

 

Saturday

 

A) Overhead squat – 5RM

 

B)

·      Run 800m, together

·      50 burpees each, over planking partner

·      Row 500m x 2, alternating