Week 2 – 2019

Monday

8 minute AMRAP
8 Devil presses 22/15kg
16/12 Calorie row 
Rest 4 minutes 

8 minute AMRAP 
10 Snatches 40/30kg 
10 Overhead Squats
15/12 Calorie bike 

Tuesday

Handstand walk practice 

20 Minute EMOM

Min 1 – 12 Toes to bar
Min 2 – 20m Front rack DB lunge 22/15kg
Min 3 – 12 Chest to bar pull ups
Min 4 – 20 Box jumps 24/20
Min 5 – rest 

Wednesday

Every 5 minutes x5

2 Rounds 
6 Burpees over the bar 
5 Deadlifts 70/45kg
4 Hang power cleans 70/45kg
3 Front Squats 70/45kg
2 Trusters 70/45kg
1 Shoulder to overhead 70/45kg

Goal is to get all barbell work unbroken

Thursday

A) Bench Press 5×5
B) Bent over row 5×10

5 sets at each station 
Prowler rope pull + Push 20+20m
Yoke Carry 40m 
Sand Bag Carry 60m

Friday

18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 22/15kg
Bar-facing burpees

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Recent Posts