Monday, January15th - Sunday, January 21st

Do you want to take your fitness results to the next level? Read the new blog post and make some small changes to your week.

 

Week 2

 

Monday

 

(A) Back Squat – 4 x 8 (try to increase load from last week)

 

(B) 18 x alternating OTM (work 20s: rest 40s)

·      20s max wall ball

·      20s max AB cals

·      20s max burpees

 

(C) Hollow Rock – 4 x 35s

 

Tuesday

 

(A) Tall snatch + hang snatch – 12 x (1 + 1) OTM

 

(B) AMRAP 20

·      20 cal row

·      10 DB thrusters

·      10 box jump

·      5 C2B pullups

 

Wednesday

 

(A1) Push Press – 4 x 8 (try to increase load from last week)

(A2) Strict pull – up – 4 x 8

 

(B)

For time: 30, 20 & 10 reps

·      wall ball

·      calorie row

 

(C) weighted plank – 3 x 45s

 

Thursday

 

(A) Clean & Jerk – 10 x 2(1+1) OT1.5M

 

(B) AMRAP 12

·      6 power clean

·      15 push - ups

·      6 C2B pull –ups

 

 (C) side plank – 3 x 35s each

 

Friday

 

(A) Deadlift – 78% x 5 x 5

(B) AMRAP in 8 minutes

·      30 double – unders

·      10 deadlifts

·      5 front squats

(C) Toes to bar - 4 x max reps

Saturday

 

(A) Handstand/HSPU practice

(B) 4 rounds

·      21 burpees

·      21 toes to bar

·      400m run

·      60s FLR

(C1) hollow hold – 3 x 40s

(C2) abmat sit –ups – 3 x 20