Posted by Joseph Barry 2 months ago | Under | Comments 1
Monday
70% x 3
80% x 3
90% x 3+
3 x 5
3 x Max Reps
3 x Max Reps H-Rows
3 x Max Reps Ring Rows
For Time:
50 Box Jumps
600m Run
50 Wall Balls
Tuesday
Partner Workout: P1 completes swings, then P2, P1 completes box push, then P2, etc
30 Minutes Not for Rounds:
20 Russian Swings
15m Box Push
20 Calories
10 Burpees
Wednesday
70% x 3
80% x 3
90% x 3+
1 x 5
70% x 3
80% x 3
90% x 3+
3 x 5
AMRAP 8 Minutes:
30 Double-Unders
10 Hand-Release Push-Ups
3 Bar Muscle-Ups
AMRAP 8 Minutes:
30 Double-Unders
10 Push-Ups
5 Chest to Bar
AMRAP 8 Minutes:
30s Skipping
10 Box Push-Ups
10 Ring Rows
Thursday
Every 90 seconds for 8 rounds:
8-1 Burpees
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk
Every 90 seconds for 8 rounds:
8-1 Burpees
5 DB Power Clean + 2 DB Push Press
*First round you will do 8 burpees, then the complex. Second round, do 7 burpees, then the complex, etc, down to 1 burpee on last round
5 Rounds Not for Time:
100m Farmer Carry
Max Rep Dips
Friday
65% x 5 reps,
75% x 5 reps,
85% x 5+ reps
3 x 5
5 Rounds for Time:
10 Power Cleans 42.5/30kg
10 Thrusters
Scale Weight
4 Rounds for Time:
10 DB Power Cleans
10 DB Thrusters
Saturday
10 rounds – Every 2 minutes, perform:
1 x Snatch + 2 x Hang Snatch (Work up to a max for the day)
10 rounds, every 2:30 minutes, perform:
1 x Clean + 1 x Hang Clean + 2 x Jerk (Work up to a max for the day)
Every 4 mins, for a total of six sets, complete:
30/20 Calories
10 Overhead Squats (42.5/30kg)
A tough week so far this week 🙂