WORKOUTS FOR THE WEEK APRIL 23RD – 29TH

Posted by Joseph Barry: 1 month ago

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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