Week 37 – 2019

Monday

Pause Front Squat (3 second pause)
3-3-3-3-3

Every 6 minutes x 3
20 Wall balls 9/6kg
20 Kettlebell swings 24/16kg
20 Box jump overs
20/15 calorie row

Tuesday

Push press
10-8-6-4-2

12 minute AMARAP
10 Push Press 50/35kg
25 Double unders
10 Chest to bar 
25 Double unders

Wednesday

Deadlift 5-5-5-5-5

In teams of 2
20 minute AMRAP
100 Dumb-bell box step ups 1×22/15kg
80 Toes to bar 
60 Dumb-bell front squats 2×22/15kg
40 Handstand push ups
20 Deadlifts 120/90kg

Thursday

A) Bench press 6-6-6-6-6
B) Single arm Dumbbell row 5×12

EMOM x 20
Min 1 – 5 Muscle ups 
Min 2 – 15/12 Cal bike 
Min 3 –  10 Pistol
Min 4 – 15/12 Cal Ski
Min 5 – Rest

Friday

The six
6 Rounds 
600m run
6 Power cleans 80/45kg
6 Box Jumps 30/24”
6 Kettlebell swings 32/24kg
6 Burpees over the bar 

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