Monday

 

A)

Split Squat

4 x 6-8 @30X1

 

B)

3 sets

60s hang power clean

60s front squat

60s push press

60s rest

 

(the aim is to move continuously for each 60s interval, therefore select a weight that is appropriate for this and make sure form takes precedence)

Suggested loading:

Level 1 - 20/15kg

Level 2 - 30-40/20-30kg

Comp group 40/30kg

 

Tuesday

 

A)

Push Press

4 x 8-10 @11X1

 

B)

15 min AMRAP
10 wall ball

10 box jumps

200m run

 

Wednesday

 

Back Squat

4 x 8-10 @30X1

 

B)

Level 1

3 rounds

15 burpees

30 KB swings 24/16kg

 

Level 2

7 rounds

7 overhead squats 40/30kg

7 burpees

 

Thursday

 

A)

Bench Press

4 x 6-8 @30X1

 

B)

Level 1

10-1

Push ups

1-10

Pull ups

 

Level 2

10-1

Ring dips

1-10

Pull ups

 

Friday

 

A)

15 mins to build to a heavy power clean

 

B)

15 min AMRAP

In pairs, one person working at a time

300m row

4 hang power cleans @ 80% of part A

 

Comp group

 

A)
3 sets

8 chest to bar pull ups

8 clapping push ups

8 KB swing 32/24kg

8 HSPU

100m farmers carry - heavy

60s rest

 

B)

3 sets

10 (squat) cleans @ 50%

30s box jumps

15s rest

30s burpee pull ups

60s double unders

2 min rest

 

Saturday

 

In teams of 4

30 min AMRAP

 

200m run

20 push ups

20 dumbbell walking lunges 15/10kg

20 box jumps

 

1 athlete per station - rotate only after all 4 have finished the allocated reps



 

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