Monday 26/03/18
Specific Movement Prep
18.1
20 min amrap
8 Toes To Bar
10 DB Hang Clean and Jerk @15/22.5
Row 12/14 Cal
Age categories and scaling options will be given.
Tuesday 27/02/18
7 Min Amrap
7 Goblet Squats
9 Ring Rows
11 Hollow Rocks
For Time: 2 x - 30 Min TC
200 Meter Run
21 Front Squats
21 Pull Ups
21 Burpee Box Jumps Overs
200 Meter Run
15 Front Squats
15 Pull Ups
15 Burpee Box Jumps Overs
200 Meter Run
9 Front Squats
9 Pull Ups
9 Burpee Box Jumps Overs
Cool Down
2 min per side
Couch Stretch
Lat Stretch
Wednesday 28/02/18
3 x
6 Good Mornings
12 SA OH KB Lunge EL
Deadlift - Week 7
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
3 Rounds
10 Double KB Bent Over Row
10 Barbell Glute Bridge
Rest 2 Mins
30 Secs On 30 Secs Off x 4
Chin Over Bar Hold
Rest 2 Mins
EMOM 6
1 - 60 sec high plank
2 - 10 Hollow Rocks
Thursday 01/03/18
8 Min Amrap
4 KB Bent Over Row
4 Kb Clean
4 KB Push Press
4 KB Reverse Lunge
Run 100m
Push Press
Every 30 Secs x 10
2 Push Press
Rest 2 Mins
Every 30 Secs x 10
2 Push Jerk
Add 2.5-5kg from last time. Week 6
5 Rounds for time
15 KB Swings
30 Sit Ups
60 Du's
Friday 02/03/18
3 x
6 Kang Squats
6 Box Jumps
10 Hollow Rocks
Back Squat - Week 6
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
5 Rounds
Run 200m
20 Lunges
Add 10 Squats Each Round