Week 21 – 2019
Monday Back squat 5-5-5-5-5 Every 5 minutes x 4 20 Kettle bell Swings 24/16kg 20 Wall balls 9/6kg 20/15 Calorie row Tuesday Build up to a heavy power clean 10-15-20 Power clean 70/45kg Toes to [...]
Week 20 – 2019
Monday Power clean 3-3-3-2-2-2-1-1-1 3 rounds 3 minute AMRAP 30/21 calorie bike 15 Toes to bar Max power cleans 70/45kg rest 2 minute Tuesday Front Squat 10-8-6-4-2 200m run 2 Front Squats [...]
Week 19 -2019
Monday EMOM x 10 Snatch pull + Power snatch + Overhead squat 3 Rounds 50 Squats 7 Bar Muscle ups 5 Power snatch 60/40kg Tuesday A) Kettle bell front rack step ups 4×8 B) Dumb-bell rows [...]
Week 18 – 2019
Monday 5 Rounds Power snatch + Overhead squat 3+3 15-12-9 Power snatch 40/30kg Box jump over 24/20” Straight into 15-12-9 Overhead squats 40/30kg Burpees over the bar Tuesday Jerk Balance [...]
Week 17 – 2019
Monday EMOM x 12 3 Power cleans 3 Front squats 3 Push jerks Rest 5 minutes EMOM x 12 Odd 15/12 Calorie row Even 15 Burpees Tuesday Bench Press 10-10-10-10-10 Dumb-bell row 5×10 [...]
Week 16 – 2019
Monday Power clean 3-3-3-3-3 5 Rounds 10 Power cleans 60/40kg 10 Burpees Tuesday 5 Rounds 1 Minute Wall balls 9/6kg 1 Minute Push Press 40/30kg 1 Minute Calorie Bike 1 minute rest Wednesday [...]
Week 15 – 2019
Monday 5 sets 3 Muscle snatch 3 Behind the neck push jerk 3 Pausing overhead squats EMOM x 10 Min 1 – 5 Squat snatch 60/40kg Min 2 – 5 Muscle ups Back squats – 6 sets set 1 [...]
Week 14 – 2019
Monday 5 sets – 3 Position power snatch High hang Knees Low hang 25-20-15-10-5 Snatch 35/25kg Toes to bar Burpees over the bar Tuesday Back squats 3-3-3-3-3 3 rounds 400m run 30 [...]
Week 13 – 2019
Monday Hang power snatch 3-3-3-3-3 EMOM x 20 Min 1 – 15/12 Calorie row Min 2 – 20 Russian kettle-bell swings Min 3 – 15/12 Calorie bike Min 4 – 20 second L sit [...]
Week 12 – 2019
Monday Thrusters 10-8-6-4-2-10 EMOM 15 Min 1 – 15/12 Calorie row Min 2 – 16 Dumb-bell clean and jerks 22.5/15kg Min 3 – 20 sit ups Tuesday EMOM x 10 Min 1 – 3 squat [...]
