MONDAY
Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 back squats (unbroken) Conditioning: AMRAP in 12 minutes 16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg 16 box jumps 16 wall balls TUESDAY Strength: A1: 7 Single leg BB deadlift A2: 7 floor press x 4 Conditioning: 2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between Row 600/550m 18 deadlifts @ 80/55kg 15 T2B Max burpees in remainder WEDNESDAY Conditioning: Run 1km 50 KB swings @ 24/16kg 100 double unders 50 HR pushups 100 double unders 50 push press @ 42.5/30kg Run 1km SWOD Regionals event 2 ‘Linda’ 10-1 Deadlift Bench press Squat clean THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 2 power snatch + 2 hang power snatch + 3 OHS (unbroken) Conditioning: AMRAP in 11 minutes 60/50 cals AB 20 squat clean @ 60/40 20 squat clean @ 70/50 Max squat clean @ 85/60 *score is total combined reps FRIDAY Strength: A1: 10 alternating DB step up A2: 5 Strict pullup x 4 Conditioning: E2MOM x 16 minutes (2 rounds) 0-2: 3 rope climbs 2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg 4-6: 12 burpee pullups 6-8: 60m sled (3 x 20m lengths) @ 100/70kg
1 Comment
Leia
22/4/2019 02:33:50 am
Hi, very nice website, cheers!
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