Monday, September 17th - Saturday, September 22nd

Monday

 

(A) Hang Power Snatch + Power Snatch - 10 x (1 + 1) OTM; aim to go heavier than last week

 

(B) Back Squat - 10 minutes to build to a heavy set of 4, then 85% (of 4RM) x 4 x 2

 

(C) 3 minutes Assault Bike - 2.5s minutes at a constant pace, + 30s sprint x 2, rest 3 minutes

 

 

Tuesday

 

(A1) Close Grip Bench Press - 4 x 3 @31X1

(A2) Strict Pull ups - 4 x 4 - 6

 

 

(B) AMRAP in 16 minutes

  • 15 push ups
  • 20 db snatch
  • 40 double unders

 

 

(C) Ring row hold - 3 x 18 - 20s

 

Wednesday

 

(A1) Strict toes to bar - 3 x 15

(A2) Hollow hold - 3 x 35s

(A3) Russian twists - 3 x 20

(A4) Weighted plank - 3 x 45s

 

(C) AMRAP in 30 minutes

 

 

 

  • Row 600m
  • 20 NPUB
  • 1 mile assault bike
  • 20 SA KBS
  • Run 550m
  • 20 SA DB thruster

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 6/each; aim to go heavier than last week

(A2) Single Arm Dumbbell Push Press - 3 x 6/each; aim to go heavier than last week

 

(B)  AMRAP in 9 minutes

  • ï10 thruster
  • ï30 double unders

 

 

(C) Side plank - 3 x 45s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (2 + 1 + 1)

 

(B) 5 x OT2M

  • 10 burpees over rower
  • Row 150m

 

 

(C1) V ups - 3 x 20

(C2) FLR - 3 x 40s

 

Saturday

 

OTM x 30

5 Wall Balls + 3 Push Ups + 1 Double DB Ground to Overhead*

*Weight should be heavy-ish/challenging weight, but able to maintain good form until the end. 

“Ground to Overhead” variations: Double DB Snatch; or Double DB Power Clean and Jerk.

**if you fail to achieve reps within minute, rest next minute.