Monday, April 22nd - Saturday, April 27th

Monday


2 sets of 8 - 12 each with X over bands

  • Ts

  • Ws

  • external rotations


(A) Push Press - Heavy double 


  • 21, 15 & 9 reps


  • handstand push up, modified hspu or Z press

  • pull ups

  • row cals



Tuesday


(A) Front Squat - Heavy double


(B) 10, 9, 8…3, 2, 1 reps

  • DB power clean

  • wall ball



(C1) 4 x 20s/each side plank

(C2) 4 x 20s  Hollow rock


Wednesday


  1. 8 x 30:30 - light rowing/hard rowing


rest 2 minutes



(B) 8 x 30:30 - light assault bike/hard assault bike


rest 2 minutes


(C) run 800m


(D1) 3 x 12 -15 Reverse V up on rower

(D2) High to low cable rotations - 3 x 8 - 12/each 

(D3) 3 x weighted plank - 30s


(E) 3 x max L sit



Thursday


(A) Hang clean - 10 x 2 OTM


(B) Deadlift - Heavy double 


(C) AMRAP in 4 minutes x 2, rest 2

  • ï12 SA OH DB walking lunge

  • ï8 burpees


Friday 


(A1) Close grip bench press - 5 x 5

(A2) DB row or T bar - 5 x 4 - 6 


(B) 


20 minute AMRAP

  • 12 DB snatch

  • 14 push ups

  • 20 double unders*


*do 30, 40 or 50 double unders per round






Saturday


  • Against a 40 minute clock;


“Double Helen”


  • Run 1200m

  • 63 KBS

  • 36 pull ups

  • Run 800m

  • 42 KBS

  • 24 pull ups

  • Run 400m

  • 21 KBS

  • 12 pull ups


Then, work up to a back squat, heavy double with remaining time