Monday
A1) Back squat 4 x 5
A2) Jumping squats 4 X 5
A2) Strict press 4 x 5
A3) Clapping Push ups 4 x 5
10 minute EMOM
Minute 1 – Strict pull ups
Minute 2 – Strict Ring Dip
Tuesday
Build to a heavy Snatch
EMOM x 10
3 Reps @ 75% of todays single
Annie at the bar
50-40-30-20-10 Double unders
15 Toes to bar between each set
Wednesday
3 rounds
5 minute AMRAP
15/12 Calorie Row
12 Wall balls 9/6kg
12 Alt DB snatch 22.5/15kg
2 minute rest
5 Minute AMRAP
Bike
Thursday
A1) Front Squat 4 x 5
A2) Jumping lunges 4 x 12
A3) Bench Press 4 x 5
A4) Clapping push ups 4 x 6
B1) Deadlift 4 x 5
B2) Broad jump 4 x 6
C) Single arm DB row 3 x 15
Friday
The 6
6 Rounds
600m run
6 Power cleans 80/50kg
6 Box Jumps 30/24”
6 Kettlebell swings 32/20kg
6 Burpees over the bar
Saturday
EMOM x 32
Min 1 – (1 round of Cindy)
5 Pull ups
10 Push ups
15 Squats
Min 2 – 5 Sandbag cleans 50/30kg
Min 3 – 15/12 Calorie row
Min 4 – Rest
