Monday, February 12th - Sunday, February 18th

Monday

 

(A1) Back Squat – 4 x 4 @ 30X0

(A2) Chin above bar hold – 4 x 20s

 

(B) 3 x OT5M – 60s assault bike

 

(C1)  Hollow rock – 3 x 30s

(C2) Russian twists – 3 x 20

 

Tuesday

 

(A1) Db bench press  - 5 x 10

(A2) T bar or DB Row 5 x 10

 

(B) AMRAP 12

·      10 box jumps

·      40 m Farmers carry

·      15 push - ups

 

(C) ab wheel – 3 x 8 – 12

 

(D) stretch pecs

 

Wednesday

 

(A) Deadlift – 3RM

 

 

(B) AMRAP in 25 minutes

·      run 350m

·      15/10 cals AB

·      40 double unders

·      Row 15/10 cals

·      30s Front leaning reast

 

(C) knee in corner stretch – 60s each

 

Thursday

 

(A) Snatch – 8  x OTM,  then 12 minutes to establish a heavy single

 

(B) AMRAP in 8 minutes

·      10 power snatch

·      30 double - unders

 

 (C1) Toes to bar – 3 x 12

(C2) side plank – 3 x 35s each

(C3) ABMAT sit up – 3 x 20

 

Friday

 

(A1) Power Jerk – 4 x 4

(A2) strict pull – up 4 x 2 - 4

(B) 4 rounds

·      20 wall ball

·      16 single arm DB push press

·      12 chest to bar pull ups

(C) Weighted plank – 3 x 55s

Saturday

 

A1) DB Rear Foot Elevated Split Squat @3010 - 8/side x 3 sets; rest 60s

A2) Weighted Plank 30s x 3 sets; rest 2-3 mins

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OTM x 7

1 - 10-16 Dumbbell Snatches

2 - 8-10 Burpee Over DB

3 - 10-12/6-8 calories on AB or

12-16/8-11 calories on Rower (cut off at 50s of activity)