Week 5 – 2019

This Saturday at 11am we are going to have a practice weightlifting competition at the box
if you would like to lift please put your name on the board. 

Monday

Overhead squat 
3-3-3-3-3

EMOM x 20 minute 
Min 1 – 5 Bar muscle ups
Min 2 -10 Overhead Squats 50/35kg
Min 3 – 20/15 calorie row 
Min 4 – Rest 

Tuesday

In teams of 2

15 minute AMRAP 
200m run 
15 Box jump overs 24/20”
15 Wall balls 9/6kg

Rest 5 minutes 

15 minute AMRAP
10 Calorie bike 
15 Burpees 
10 Toes to bar 

Partners alternate through movements 

Wednesday

Front Squat 
10-8-6-4-2

Build to a heavy  hang clean and push jerk

21-15-9
Hang Clean 40/30kg
Push jerk 40/30kg

Thursday

8 x 3 minute AMRAP

Alternate between A & B
Rest 90 seconds between 

A)
6 Burpee box jump overs 
12 Russian Kettle-bell Swings 32/20kg

B)
10 Goblet Squats 
30 Double unders 

Friday

18.1
20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15kg
14/12-cal row

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