Week 43 – 2018
Monday Push Press 10-8-6-4-2 Jack 20 minute AMRAP 10 Push press 50/35kg 10 Kettlebell swings 24/16kg 10 Box Jumps 24/20” Tuesday Back squat 5×5 3 rounds 3 minutes work 3 mintes rest 200m [...]
Week 42 – 2018
Monday Front Squat 10-8-6-4-2 7 Rounds 200m run 7 pull ups 7 Front squats 60/40kg 7 Push jerks 60/40kg Tuesday 40 seconds work 20 seconds transition EMOM x 20 Min 1 Ski Min 2 Sandbag carry [...]
Week 41 – 2018
Monday Sumo Deadlift 10-8-6-4-2 Paul In teams of 2 20 minute AMRAP Buy In 1965m Row 8 Burpees 10 Dumb-bell snatches 22.5/15kg Tuesday Thrusters 3-3-3-2-2-2-1-1-1 Minute 0 – 10 60 Double [...]
Week 40 – 2018
Monday Build up to a heavy Squat Clean 30 Pull ups 400m run 15 Squat cleans 60/40kg 800m run 15 Squat cleans 60/40kg 400m run 30 Pull ups Tuesday Turkish get up 3×3 Push jerk 10-8-6-4-2 3 [...]
Week 39 – 2018
Monday A1) Bench press 5×5 A2) Bent over row 5×10 EMOM x 15 Min 1 – 15/12 cal ski Min 2 – 15 Box Jumps 24/20” Min 3 – 5 Bar Muscle ups Tuesday Build to a heavy [...]
Week 38 – 2018
Monday Sumo Deadlift 10-8-6-4-2-1 5 minute AMRAP: 50 Wall Ball Buy-In 12 Deadlifts 70/45kg 12 Bar Facing Burpees Rest 5 minutes 5 minute AMRAP: 35 Wall Ball Buy-In 9 Deadlifts 90/65kg 9 Bar [...]
Week 37
Monday Overhead squat 10-8-6-4-2 Every 5 minutes x 4 10 Toes to bar 15 Box jump overs 24/20” 10 Overhead 50/35kg 15/12 cal row Tuesday Hang power clean 3-3-3-3-3 3 rounds for max reps of: 1 [...]
Week 36 – 2018
Monday 6 minute AMRAP 12 Deadlifts 45kg 9 Hang cleans 70/45kg 6 Push jerks 70/45kg Rest 6 minutes 1 Mile Assault bike 50 Thrusters 20/15kg 30 Pull ups Tuesday Power Snatch 3-3-3-3-3 4 [...]
Week 35 – 2018
Monday EMOM x 10 Odd – 3 pause front squat (3 second pause) Even – 7 strict pull ups EMOM x 20 Min 1 – 20 Wall balls 9/6kg Min 2 – 15/12 calorie bike Min 3 – 20 [...]
Week 34 – 2018
Monday Overhead squat 10-8-6-4-2 5 Rounds 2:30 minutes work 2:30 minutes rest 20/15 Cal row 10 Overhead squats 50/35kg Max Double unders Tuesday 2 rounds of 5 minute AMRAP 10 Deadlifts [...]
