Monday

 

A)

In a 25 minute window build to a 5, 3 or 1RM Back Squat

(coaches will provide guidance as to which you should aim for)

 

B)

2 rounds

40 double unders

30 air squats

20 push ups

10 burpees

 

Or

 

Stretch and roll after the max lift.

 

Tuesday

 

A)

In a 20 minute window build to a 1RM bench press

(use a spotter for safety but only build to a weight you can lift unassisted - no upright rowing by spotters shouting “its all you bro!”)

 

B)

Tabata - 8 rounds per exercise 20s work 10s rest

DB push press

Sit ups

Down ups


 

Wednesday

 

A)

In a 25 minute window build to a 5,3 or 1RM deadlift.

(coaches will guide you to the appropriate rep range)

 

B)

10 minute AMRAP - form over score

6 Turkish Get Ups 15/10kg DB

6 KB swings 24/16kg

 

Or

Stretch and foam roll after the max deadlift

 

Thursday

 

A)

In a 20 minute window build to a 1RM strict press

 

B)

4 rounds

200m run

10 pull ups

 

Friday

 

A)

In a 20 minute window catch up on any of test lifts you missed earlier in the week

Or

20 min recovery row

 

B)

3 rounds

3 min on 1 min off

AMRAP

10 plate GTOH 20/15kg

10 box jumps 24/20”

10 sit ups


 

Competitors Class

 

A)

Warm up with;

10 min row at an easy pace

3x10 alternating pistols

 

B)

20 min to catch up on any missed test lifts from earlier in the week

 

OR

 

Build to a heavy front squat (not a 1RM)

 

WOD

200 double under buy in

4 rounds

5 ring muscle ups

10 front squats 70/50kg

15 HSPU

20 burpees

 

 

Saturday

 

In teams of 3 complete

 

120 Overhead squats (empty bar - scale to goblet squats)

120 DB hang power cleans 20/15kg

120 KB swings 24/16kg

120 walking lunge steps

120 wall balls 9/7kg

120 burpees

120 calorie row

120 Russian twists 9/7kg (L&R = 1)

120 Box jumps

 

Can be completed in any order and athletes do not have to do an equal amount per exercise.  However only one athlete may work on a station/exercise at a time.

 

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