Week 7 – 2019

Monday

Back Squat
5-5-5-3-3-3-1-1-1

EMOM x 24

Min 1 – 15/12 Calorie bike
Min 2 – 12 Dumb-bell snatches 22.5/15kg
Min 3 – 10 Toes to bar
Min 4 – 15m Front rack carry 2 x 24/16kg

Tuesday

Hang clean + push jerk
3×3+3 3×2+2 3×1+1

In teams of 2
100 calorie row
80 Wall balls
60 Hang cleans
40 Push jerks
20 Chest to bar pull ups

Wednesday

A1) Bench press 10-8-6-4-2-10
A2) Ring rows 5 x 8-12

In teams of 2
8 minute AMRAP
Prowler push 20m
rest 2 minutes
8 minute AMRAP
Sandbag carry 20m
Rest 2 minutes
8 minute AMRAP
Ski 10 cals

Thursday

EMOM x 12
Min 1 – 10 Handstand push ups
Min 2 – 50 Double unders
Min 3 – 2 Rope climbs

3 Rounds
1 minute at each station
Min 1 – Goblet squats 24/16kg
Min 2 – Kettlebell swing 24/16kg
Min 3 – Box jumps 24/20”
Min 4 – Kettlebell push press (30 sec Left/right)
Min 5 – Burpees
Min 6 – Rest

Friday

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts 52.5/35kg
5 Snatches 52.5/35kg

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

Saturday

In teams of 2
60 Calorie bike
60 Wallballs
60 Sit ups
60 Burpees
60 Calorie row
60 Thruster
60 Calorie row
60 Burpees
60 Sit ups
60 Wallballs
60 Calorie bike

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