Monday
A1) Bench Press 5×5
A2) Bent over row 5×10
5 sets
20m sled pull
20m sled push
20/15 Calorie Ski
Tuesday
Back Squat 5×5
Min 0
40/30 Calorie bike
20 Sand bag cleans 50/30kg
Minute 10
40/30 Calorie bike
40 ALT Dumb-bell snatch
Minute 20
40/30 Calorie bike
60 Wall balls 9/6kg
Wednesday
3 rounds Every 10 minutes
1000m row
10 Bar muscle ups
20 Burpee Box jump overs 24/20”
Thursday
Clean & Jerk
Build to a heavy single
Death by Clean & Jerk 60/40kg
Min 1 – 1 C&J
Min 2 – 2 C&J
Min 3 – 3 C&J
ect… ect
Friday
Closed
Saturday
Closed
