Week 48 – 2021
Monday Thrusters 10-8-6-4-2 4 rounds 3 minute AMRAP 4 Dumb-bell Thrusters 22.5/15kg 6 Toes to bar 24 Double unders Rest 3 minutes Tuesday Bulgarian Split squat 4×10 Landmine Press [...]
Week 47 – 2021
Monday 4 sets 90 seconds at each station 8 Slant board goblet squat Tempo (31×1) 8 Chest supported row (3012) 8 Ab roll out 15 minute AMRAP 10 Push ups 20 Russian Kettle-bell swings [...]
Week 46 – 2021
Monday Push Press 3-3-3-2-2-2-1-1-1 10 minute AMRAP 7 Hang cleans 42.5/30kg 7 Shoulder to overhead 42.5/30kg 30 Double unders Tuesday EMOM x 10 Power Snatch + Hang squat snatch EMOM x 12 Min [...]
Week 45 – 2021
Monday EMOM x 16 Min 1 – Bar Muscle ups / Pull ups Min 2 – 40 seconds Echo bike A1) Floor press 10-8-6-6-6 A2)Gorilla row 5×20 Tuesday Bulgarian Split squats 4 x 10 3 [...]
Week 43 – 2021
Monday Overhead squat 3-3-3-3-3 8 rounds 1:30 work 1:30 rest alternate between A and B A) AMRAP 5 Chest to bar pull ups 10 Bar facing burpees B) AMRAP 5 Toes to bar 10 Overhead squats [...]
