Monday, April 2nd - Sunday, April 8th

Are you having a hard time sitting comfortable in the bottom of the overhead squat? Are you struggling to keep an upright torso in your clean, back squat or any other lift? If you are not as flexible as you need to be, you should try our Sunday morning Yoga class. Please be sure to reserve a spot.

Week 2

 

Monday

 

(A1) Handstand hold, wall walk or Handstand push – up – 5 sets

(A2) Weighted pull – up – 5 x 4 – 6

 

(B) 5 rounds, NOT for time

 

·      6 Z press

·      10 V ups

·      8 DB front squat @ 33X1

·      200m jog

 

(C) Hollow hold – 3 x 60s

(D) Lat stretch – 60s each

 

Tuesday

 

(A1) Deadlift – 5 x 5 @ 30X0

(A2) Ring Dip – 5 x 6 – 8

 

(B)

·      250/200m Row + 5 squats + 8 burpees @ 80% RPE

·      rest 3 minutes

·      250/200m Row + 5 squats + 8 burpees @ 85% RPE

·      Rest 3 minutes

·      250/200m Row + 5 squats + 8 burpees @ 90% RPE

·      Rest 3 minutes

·      250/200m Row + 5 squats + 8 burpees @ 100%

 

(C) AB wheel – 3 x 10 -15

 

 

Wednesday

(A) With 3 minutes of work, followed by 5 minutes of rest:

AMRAP in 43 minutes

·      60 double – unders

·      50 wall ball

·      40 DB clean & Jerk

·      30 suitcase lunge

·      20 burpee box jump over

·      10 toes to bar

 

(B) stretch cales – 60s each

Thursday

 

(A1) Jerk – 5 x 5

(A2) strict pull – up – 5 x 8 - 10

 

(B) AMRAP in 8 minutes

2, 4, 6, 8… reps

·      power jerk

·      push ups

·      20 double unders

 

rest 5 minutes

 

AMRAP in 8 minutes

 

2, 4, 6, 8… reps

·      Kettlebell swing

·      Pull - ups

·      20 double unders

 

(C) weighted plank – 3 x60s

 

 

Friday

 

(A1) Back squat – 5 x 5 @30X0

 

(B) 10, 9, 8….1 reps, 14 minute time cap

·      DB snatch per side

·      DB goblet squat

 

Rest 3 minutes,

 

20/14 AB sprint

 

(C1) Weighted plank – 3 x 60s

(C2) Single Leg Romanian Deadlift – 3 x 6 – 8 per side

 

Saturday

 

(A) 21, 15 & 9 reps

·      Deadlift

·      Wall ball

 

Rest 3

 

15, 12 & 9 reps

 

·      Hang power clean

·      Burpee over bar

 

Rest 3 minutes

 

·      Front squat

·      Shoulder to overhead

 

Walk 400m while smiling