Week 17 – 2019

Monday

EMOM x 12
3 Power cleans 
3 Front squats 
3 Push jerks 
Rest 5 minutes 

EMOM x 12
Odd 15/12 Calorie row 
Even 15 Burpees 

Tuesday

Bench Press 10-10-10-10-10
Dumb-bell row 5×10

50-40-30-20-10
Double unders 
Sit ups 
200m run after each round 

Wednesday

Front Squat 
10-8-6-4-2-10

6 Minute AMRAP
15/12 Calorie bike 
15 Chest to bar Pull ups

Rest 4 minutes

6 Minute AMRAP
12 Dumb-bell Deadlifts 22.5/15kg
9 Dumb-bell Front Squats 22.5/15kg
6 Dumb-bell Jerks 22.5/15kg

Thursday

EMOM x 10
Power snatch + 
Hang squat snatch + 
Overhead squat 

Every 5 Minutes x 4
3 Rope climbs 
15 Push ups 
400m run

Friday

Handstand walk practice 

3 rounds
4 minutes Work 
4 minutes Rest 
24/17 Calorie row
21 Wall balls 9/6kg
18 Dumb-bell snatches 22.5/15kg
Max burpees 

0

Recent Posts