Monday 15.10.18
.
3 x
45 Sec KB Arm Bar
15 Face Pulls
Row 250m
.
8-8-6-6-4
Chin Up
BW or Weighted
10-10-10-10-10
Glute Bridge Floor Press
.
3 Rounds
Run 200m
25 Hollow Rocks
.
50-40-30-20-10
DU's
25-20-15-10-5
Sit Ups
Tuesday 16.10.18
.
6 MIn Amrap
10 Wall Balls
10 Side Plank Rotations ES
10 Back Extensions
.
Back Squat
Heavy 4
.
Cluster 3,3,3 x 3 - 15 sec rest
@75% of heavy 4
.
In Pairs
Row 1000m
Then
200 Plate GTOH @20/10
*Every Swop Run 100m
Then
Row 1000m
Wednesday 17.10.18
.
2 x
5 Wall Climbs
50ft Broad Jump
.
Strict + Push Press
4 + 8
.
2 rounds
5 TGU right arm
10 push press right arm
10 hang snatch right arm
5 TGU left arm
10 push press left arm
10 hang snatch left arm
.
50-75 Tricep Push Downs
50-75 Barbell Curls
Every Break 15 Burpees Over Bar
Thursday 18.10.18
.
Power Clean
6 Min EMOM
2,2,2,1,1,1
.
Deadlift
Heavy 4
.
Cluster 3,3,3 x 3 - 15 sec rest
@75% of heavy 4
.
3 rounds for time
10 KB Walking Lunge
10 KB RDL
10 KB Walking Lunges
10 KB Goblet Squats
Then
Run 800m AFAP
Friday 19.10.18
.
10-8-6-4-2
Strict Pull Ups
Press Ups
.
Floor Press
4 x 8
.
3 x 5 Min Amrap
3 Bar Mu or 6 Pull Ups
6 HSPU
40 Du's
At the 3mins Row 15 Cals
Rest the remainder of the 5 mins