Monday the 11th to Friday the 15th of February

Monday

1. emom by 6 – 3 to 8 toes to bar or half toes to bar – focus on a continuous movement

2. 15.1

amrap 9 minutes

15 toes to bar or knees to chest
10 deadlift 52/35kg
5 power snatch or power cleans 52/35kg

then straight into 6 minutes to hit a 1 rep max ground to overhead

Tuesday

25 minutes of:

1. pushups or handstand pushups
2. ring rows or pullups or chest to bar or bar mu
3. single unders or double unders
4. dumbbell front squats or dumbbell hang squat cleans
5. rest

If you have the ability challenge yourself on the more dificult movements.

Wednesday

1. squat stamina builder
emom by 12
even – 3 front squats
odd – 6 back squats

2. Open workout 15.5 – Matt Fraser described this as the worst open workout hes ever done, enjoy! :-)

27/21/15/9

row for cals
thrusters 42.5/30kg

Thursday

density training – 20 minutes

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

bike or ski erg for cals

5 mins on 2.5 mins off
4 mins on 2 mins off
3 mins on 1.5 mins off
2 mins on 1 min off
1 min on

Friday

Teams of 2:

amrap 10 minutes

30 pushpress 45/30kg
30 box jumps
30 kettlebell swings

rest 5 minutes

amrap 10 minutes

30 front rack lunges 45/30kg
30 burpee box jumps
30 dumbbell snatch

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