Monday

 

(A1) Db bench press  - 5 x 8

(A2) T bar or DB Row 5 x 8

 

(B) AMRAP in 15 minutes

·      5 C2B pull – ups

·      10 push – ups

·      15 ABMAT sit – ups

·      20 double - unders

 

(C1) Hollow hold – 3 x 50s

(C2) Russian twists – 3 x 30

 

Tuesday

 

(A) Thruster – 4 x 5

 

(B) 3 rounds

·      In 60s; 10 thrusters + max AB calories

·      rest 2 minutes

·      in 60s; 15 wall ball + max double – unders

·      rest 2 minutes

 

(C1) Ab wheel – 3 x 12 – 15

(C2) 3 x 30s weighted plank

 

 

Wednesday

 

(A) Back Squat – 5 x 2 @ 31X1

(B) AMRAP in 6 minutes

·      12 SA OH KB walking lunges

·      10 SA KB push press

·      8 box jumps

 

rest 2 minutes

 

AMRAP in 6 minutes

·      12 burpees

·      10/8 AB cals

·      8 C2B pull - ups

 

 

(C) Side plank – 3 x 40s each

 

Thursday

 

(A) Snatch – 12 minutes  to build to heavy set of 2

 

 

 

(B)

·      10 minutes AB

·      accumulate 180s plank

·      10 minutes row

Friday

 

TBD

Saturday

 

 

 

18.3 TBD