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WORKOUTS FOR THE WEEK APRIL 23RD – 29TH

Monday

Performance

Strength

Back Squat

*ADD 2.5KG TO YOUR TRAINING MAX*

65% x 5

75% x 5

85% x 5+

Push Press

2, 2, 2, 2, 2

Finish with Max Reps Strict Press with an empty bar

Conditioning

3 rounds for time of:
40 Double-Unders
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 24/16kg
20 V-Ups

 

Fitness

Strength

Back Squat

3 x 5

Push Press

5 x 2

All sets at the same weight

Finish with Max Reps Strict Press with an empty bar

Conditioning

3 rounds for time of:
40 Double-Unders
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 20/12kg
20 Sit-Ups

 

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

Strict Press x 8 reps

Rest 45s

Plate Extensions x 8 reps

Rest 45s

Farmers Walk x 60m

Rest 2 mins

 

Conditioning

3 rounds for time of:
60 Single Skips
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 16/8kg
15 Sit-Ups

 

 

Tuesday

Performance

Strength

Power Snatch

2, 2, 2, 2, 2

Dips

Weighted 2RM

Conditioning

“Half Nicole”

10 min AMRAP

200m Run

Max Reps C2B

 

Fitness

Strength

Power Snatch

5 x 2

Same weight across all sets

Dips

3 x 5-8 Jumping Negatives

Conditioning

“Half Nicole”

10 min AMRAP

200m Run

Max Reps Pull Ups

 

Novice

Strength

3 Sets of:

DB Power Snatch x 10 reps (5l/r)

Rest 45s

Superman Hold x 30-40s

Rest 45s

Box Dips x 10 reps

Rest 45s

Bear Crawls x 30m

Rest 2 mins

 

Conditioning

10 min AMRAP

200m Run

20 Ring Rows

 

Wednesday

Olympic Lifting

Clean High Pull + High Hang Clean

Focus on technique, keep the weight light. Hip Contact and move vertically – no jumping forward

KB Complex

3 KB Snatches + 3 KB Windmills

Start light; work technique and add weight when needed.

Conditioning

Performance

7 min AMRAP
7 Box Jumps
7 Burpees
7 Kettlebell Swings (32/24 kg)

Fitness

7 min AMRAP
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24/16 kg)

Novice

7 min AMRAP
7 Box Jumps
7 Burpees
7 Kettlebell Swings (16/12 kg)

 

Thursday

Performance

Strength

Front Squat

*ADD 2.5KG TO YOUR TRAINING MAX*

65% x 5

75% x 5

85% x 5+

Floor Press

*ADD 2.5KG TO YOUR TRAINING MAX*

65% x 5

75% x 5

85% x 5+

Finish with Max Rep Banded Push Ups

Conditioning

Partners alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Balls
10 Toes to Bar

 

Fitness

Strength

Front Squat

3 x 5

Floor Press

3 x 5

Finish with Max Rep Push Ups

Conditioning

Partners alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Balls
10 Knees to Elbows

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

Push Ups x 10 reps (use a box if necessary)

Rest 45s

Pallof Press x 12 reps (6l/r)

Rest 45s

Hollow Rocks x 10 reps

Rest 2 mins

Conditioning

Partners alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Balls
10 Hanging Knee Raises

 

Friday

Performance

Strength

Deadlift

*ADD 2.5KG TO YOUR TRAINING MAX*

65% x 5

75% x 5

85% x 5+

 

HSPU

3 x Max Reps

Conditioning

Partner AMRAP 15 Minutes: 
3 Hang Power Cleans 50/35kg 
6 Push Jerks 
9 Front Squats

 

Fitness

Strength

Deadlift

1 x 5

Wall Walks

3 x 5-8

Conditioning

Partner AMRAP 15 Minutes: 
3 Hang Power Cleans 40/25kg 
6 Push Press 
9 Front Squats

 

Novice

Strength

3 Sets of:

KB Deadlift x 10 reps

Rest 45s

Feet Elevated Plank x 30-45s

Rest 45s

L Sit DB Press x 8 reps

Rest 45s

Russian Twist x 12 reps

Rest 2 mins

 

Conditioning

Partner AMRAP 15 Minutes: 
3 DB Hang Power Cleans 
6 DB Push Press 
9 Air Squats

 

Saturday

Lifting

Snatch: High Hang + Hang + Full – build to your heaviest complex

Clean: High Hang + Hang + Full – build to your heaviest complex

Push Press + Push Jerk + Split Jerk – build to your heaviest complex

Conditioning

 

“Nancy”

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