MONDAY
*no 6:00 or 9:30 classes* Strength: A1: 4 Box squat A2: 8 db single arm press x 4 Conditioning: 3 rounds 21 kb swings @ 24/16kg 15 thrusters @ 52.5/35kg 9 bar over burpees TUESDAY Strength: EMOM x 10 for accumulate load 2 power cleans Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between 18/15 cal AB 10 x 10m shuttle run Max row metres *scale AB to maintain high output WEDNESDAY Strength: A1: 6 farmers handles deadlift A2: 12 bb alternating lateral lunge x 4 Conditioning: AMRAP in 12 minutes 9 Deadlifts @ 100/70kg 12 T2B 15 box jumps @ 60/40kg SWOD Back squat 5,5,3,3,3 2 Hang squat clean + 1 split jerk EMOM x 8 3 rfq 40m farmers @ 60/40 10 strict press @ 50/30 THURSDAY Strength: Strict EMOM for holding reps Minutes 1 - 5 Pullups Minutes 6 - 10 Ring dip *Score = reps maintained for each I.e 6 pullups + 4 dips Conditioning: Tabata for accumulate reps (8 x 20/10, resting 1 minute between each) Kipping HSPU Jumping lunge HR pushup Ring rows FRIDAY Strength: EMOM x 10 for accumulate load 2 power snatch Conditioning: 1: 2 rounds 25/22 AB 30 abmat situp 15 alternating KB snatch @ 24/16kg 2: Tabata (8 x 20/10) Double unders
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