Week 45 – 2018

Monday

Every 5 minutes x 5

400m run 
21 Kettlebell swings  24/16kg 
12 Pull ups 
(Each round has a 3 minute time cap)

Tuesday

EMOM x 10 
Odd – 10 Handstand push ups 
Even – 50 Double unders 

15 minute AMRAP
10 Left-Arm Dumbbell Push Presses 22.5/15kg
10 Right-Arm Dumbbell Push Presses 22.5/15kg
15 Dumbbell Goblet Squats 22.5/15kg
20 V-Ups

Wednesday

5 rounds 

2 minutes work – 2 minutes rest 
10 Power cleans 70/45kg
15 Box jump overs 24/20”
Max muscle ups

Thursday

Overhead squat 10-8-6-4-2
 
10 minute AMRAP
10 Overhead squats 50/35kg
10 Burpees over the bar
10 Toes to bar

Friday

Happy birthday Ann-Kathrin

In teams of 2
30 minute AMRAP
30 calorie row 
30 wall balls 9/6kg
30 Kettle-bell swings 24/16kg 
30 Box jumps 24/20
30 Sit ups

Only one person working at a time 
divide reps as you wish 

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