MONDAY
Strength: Deadlift 2 x 2 @ 95% *use doubles and singles to build up Conditioning: For total time (including rest) 100 KB swings Rest 3 minutes 75 Single arm KB thrusters Rest 2 minutes 50 KB goblet lunges Rest 1 minute 25 alternating KB snatch Rx = 24/16kg TUESDAY Strength: EMOM x 6 3 hang power clean + 1 push jerk EMOM x 6 1 power clean + push jerk Conditioning: 30/20/10 Bar over burpees Power cleans Shoulder to overhead Rx = 52.5/35kg WEDNESDAY Strength: Back squat 2 x 2 @ 95% *use doubles and singles to build up Conditioning: 125 double unders 75/60 cal AB 125 double unders ‘SWOD’ Cluster 1rm A1: 8 Bench press A2: 8 bent over KB row x 3 B1: 3 way shoulder raise x 5 B2: 15 good mornings x 3 THURSDAY Strength: A1: 1-3 rope climbs A2: 8 KB Z-press x 4 Conditioning: 2 rounds 50 wall balls 50 T2B/ pullups *alternating between sets FRIDAY *Australia Day* 80 DU's each- Partner Front Rack hold 70/60 CALS ASSAULT BIKE- Partner Plank 60 Front Squats - Bottom of push up 50 Hang Power Cleans - Active Shoulder hang 40 Power Snatches - Hollow hold 50 STO - Active Shoulder hang 60 Front Rack Lunges- Bottom of push up 70/60 CAL ROW- Partner Plank 80 DU's each- Partner Rack Front hold 50/35kg *Partner must be in hold position before other partner starts reps. Partition and swap as desired. SATURDAY 4 x AMRAP working in pairs/ swapping work each full round. Minutes 0-10:00 Run 1.2km Max in remainder 5 deadlifts @ 100/70kg 5 box jumps @ 60/50cm *rest 2 minutes Minutes 12-20:00 Run 800m Max in remainder 4 power cleans 4 thrusters @ 52.5/35kg *rest 2 minutes Minutes 22-28:00 Run 400m 3 bar muscleup/ctb/pullups 3 bar touching burpees *rest 2 minutes Minutes 30-34:00 Run 200m 2 OHS @ 52.5/35kg 2 burpee box jumps
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |