Monday:
Strength: OHS 5-5-5-3-3-3 Conditioning: 4 rounds on a 3 minute timer/ resting 3 minutes between 400m run Max back squats in remainder @ 80/50kg *use racks Tuesday: Skill: Odds 3-5 bar muscleup Evens 20-30 second hollow hold x 10 minutes Conditioning: AMRAP in 20 minutes 10 push press @ 42.5/30 12 hang power clean @ 42.5/30 15 kte Run 100m Wednesday: Strength: Deadlift 5-5-5-3-3-3 Conditioning: Row 3,2 and 1 minute efforts for accumulate metres Rest as needed between Tabata x 10 rounds for total reps Double unders SWOD Clean jerk 1rm Conditioning 3 rounds 100m farmers carry @ 32/24 7 STO @ 90/60kg Thursday: Strength: A1: 10 step ups A2: 5 bench press x 4 sets Conditioning: Accumulate max remainder reps on a running clock E2MOM run 200m then; Minutes 0-2 max box jumps Minutes 2-4 max wall balls Minutes 4-6 max box jumps Minutes 6-8 max wall balls Minutes 8-10 max box jumps Minutes 10-12 max wall balls Friday: Skill: Odds 10-12 pistols Evens 8-10 strict K2E/T2B x 10 minutes Strength: A1: 1 TGU A2: 6 Bent over row x 4 sets Conditioning: 30-20-10 Pullups * 30m broad jump between each set Saturday: In pairs Run 1km then 10 rounds (alternating movements) 7 clean jerk @ 60/40 14 burpees 7 thrusters @ 60/40 14 box jumps run 200m then Run 1km Comments are closed.
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June 2018
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