Monday 03/05/18
Specific Movement Prep
18.2A and 18.2B
In 12 Mins
Complete
1,2,3,4,5,6,7,8,9,10
DB Squat @22.5/15kg
Burpee Over Bar
In the remaining time
1 RM Clean
Tuesday 03/06/18
3 x
50ft Bottom Up KB Walk EA
20 Shoulder Taps
6 Sets Increasing Load
2 Strict press
2 Push Press
2 Push Jerk
The focus is the push jerk for technique
3 rounds
6 KB Arnold Press EA
6 Bent Over Row EA
12 Toes To Bar
In Pairs
EMOM 12
9/7 Cal Row
AMRAP Ball Slam
Swop each min
Wednesday 03/07/18
6 Min Amrap
10 OH Squats
10 PVC Pipe Back Extensions
5 Burpees
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
3 x
10 SA KB Front Rack Squat EL
10 Side Plank Rotations ES
Rest 2-3 Mins
3 Rounds
50 Du's
30 Sit Ups
15 Burpees
Thursday 03/08/18
Every minute, on the minute, for 30 minutes:
Minute 1 –
4 Burpee Box Jump-Overs
8 Chest-to-Bar Pull-Ups
Minute 2 –
4 Burpee Box Jump-Overs
6-10 Handstand Push-Ups
Minute 3 –
4 Burpee Box Jump-Overs
10 Wall Balls
Friday 03/09/18
6 Min Amrap
10 KB swings
5 Press Up Lateral Plank Travel
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 x
10 SL RDL - Add Load from week 8
20-25 Unbroken Hollow Rocks
Tabata
1 - Jumping Lunges
2 - KB Swings