MONDAY
Strength: A1: Strict Press 5,5,5,5 A2: Split squat 7,7,7,7 (each) Conditioning: Continues 2 minute clock x 5 rounds (10 minutes)Run 200m 6 bar facing burpees Max clean and jerks @ 60/40kg in remainder Score = accumulate C&J TUESDAY Strength: 5 front squat + 7 back squat x 4 Conditioning: 2 rounds 20 T2B 15 box jumps @ 60/50cm 30 v-up 15 box jumps @ 60/50cm 40 abmat situp 15 box jumps @ 60/50cm WEDNESDAY Strength/skill: EMOM x 10 Ring Muscleup (for total reps) * pick a consistent rep scheme Or Ring row + dip Conditioning: EMOM x 20 minutes (5 rounds) 1) 15/12 cal AD 2) 15 alt KB snatch @ 24/16kg 3) 15/12 cal Row 4) 15 pullups 5) Rest Rx standards, scale down as needed to maintain consistent work rate SWOD Deadlift 5,5,3,3,1,1,1 21/15/9 Strict press @ 1/2 BW Strict pullup THURSDAY Strength: 3 behind neck jerk + 3 OHS x 5 Conditioning AMRAP in 9 minutes 15 OHS @ 42.5/30kg 30 DU FRIDAY Strength: A1: 1-3 Rope climb A2: 2 TGU x 4 Conditioning: E2MOM x 12 minutes (6 rounds) 1 round 'DT' 12 deadlifts 9 hang power cleans 6 STO Rx = 70/50kg Rx standards, scale down as needed to maintain consistent work rate Saturday: In PAIRS- Partition reps as required ROW 1km (500 each) 30 x GTO @ (70/45kg) 40 x Pull-ups 50 x Wall Balls Run 1km (together) 30 x Front Squats @ (70/45kg) 40 x HSPU 50 x Burpees Airdyne 1 mile (each)
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June 2018
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