Monday

A)

 

Deadlift

40% x 5

50% x 5

60% x 5

 

B)

7 min AMRAP

7 burpee

7 box jumps 24/20”

7 KB swing 24/16kg

 

Level 2

7 min AMRAP

7 burpee box jumps

7 pistol squats (each leg)

7 KB swings 32/24kg

 

Tuesday

A)

Press

40% x 5

50% x 5

60% x 5

 

B)
3 rounds

30 alternating DB snatch 20/15kg

15 pull ups

 

 

Wednesday

A) Back squat

40% x 5

50% x 5

60% x 5

 

B)

Tabata SDHP (KB at a weight which allows you to move for the 20s intervals with good form)

Rest 1 min

Tabata air squat

Rest 1 min

Tabata push up

Rest 1 min

Tabata sit up

 

Level 2

22 min AMRAP

5 deadlifts 120/80kg

12 clapping push ups

30 double unders

100m farmers carry 2x 32/24kg KB

 

Thursday

A)

Bench press

40% x 5

50% x 5

60% x 5

 

B)

4 rounds

400m run

21 sit ups

21 KB swings

21 knees to elbows

 

Friday

A)

Catch up on missed lifts

Or

4 sets:

500m row

Rest 2 mins

 

B)

“Fractured Fran”

5 rounds

9 thrusters 40/30kg

9 pull ups

 

Competitors Class

 

A)

Catch up on missed lifts

 

B)

Hanging leg raises/strict toes to bar

3 x max effort

 

Ab wheel roll outs

40 reps - break up as required

 

C)

10 mins Clean & Jerk technique work/warm up

Then;

 

“Gwen”

15-12-9

Clean & Jerk

Touch and go at floor only.  Even a re-grip off the floor is a no-rep and the whole set must be restarted.  No dumping the bar.  Choose your weight wisely.  Rest as needed between sets.

 

Saturday

 

12 min AMRAP

100m overhead plate carry 20/15kg

15 KB Russian swings 24/16kg

10 burpees

 

Rest 6 mins

 

12 min AMRAP

500m row or 400m run

3 wall climbs

30 double unders

 

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