Week 45 – 2019

Monday

A) Bench press 10-8-6-6-6
B) Gorilla row 5×10 

4 Rounds 
3 minute AMRAP
500/450m row 
Max muscle ups

2 minutes rest 

Tuesday

Box squat 5×5

3 Rounds 
50 Wallballs 9/6kg
30 Dumb-bell snatch 22/15kg

Wednesday

Overhead squat 10-8-6-4-2

10 minute AMRAP
10 Overhead squats 50/35kg
10 Burpees over the bar
10 Toes to bar

Thursday

EMOM x 10
Min 1 – 10 Handstand push ups
Min 2 – 50 Double under’s 

Every 5 minutes x 5
400m run 
21 Russian kettlebell swings  24/16kg 
12 Chest to bar pull ups 
(Each round has a 3 minute time cap)

Friday

Every 3 minutes x 5
9 Burpee Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike

15 minute AMRAP
10 Left-Arm Dumbbell Push Presses 22.5/15kg
10 Right-Arm Dumbbell Push Presses 22.5/15kg
15 Dumbbell Goblet Squats 22.5/15kg
20 V-Ups

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