Week 41 – 2019

 

Monday

Push press 5-5-5-3-3-3
One set of strict pull ups between each set 

Every 5 Minutes x 4
15 Burpees over the bar 
20 Push press 50/35kg
60 Double unders

Tuesday

Box squat 5-5-5-5-5

EMOM x 20
Min 1 – 15 Russian swings 32/20kg
Min 2 – 15 Box jumps 24/20”
Min 3 – 15/12 Calorie bike 
Min 4 – Rest 

Wednesday

Minute – 0 
75 Snatches 35/25kg

Min – 10 
50 Burpees 

Min – 20 
25 Squat cleans 70/45kg

Thursday

Bench Press 10-8-6-4-2-10
Gorilla row 5×10

Double Kettlebell reverse lunge 5 x 8+8
Rope climb 5 x 1 

8 minute AMRAP 
2 Toes to bar 
2 Push ups 
2 Box jumps 24/20”
each round add 2 reps

Friday

16 minute EMOM 
Odd – 15/12 Calorie row 
Even – 15 Burpees 
Rest 4 minutes
 
16 minute EMOM 
Odd 12/12 Calorie Bike 
Even 40 Double under’s 

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