Monday the 16th to Friday the 20th of September

MONDAY

100 back squats week 6

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 80kg to 85kg. We have 3 more increases after this week then we take the weight we did on week 9 and do the 100 reps as quick as possible. I will aim to do a set of 12 then 8 sets of 11.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

4 hang power cleans 60/40kg
8 burpees
12 squats

OVERTIME

amrap 10 minutes

12 dumbbell snatch
12 ghd situps
30 double unders

TUESDAY

Skill – handstand or handstand walk – 10 minutes

emom by 24

1. 40 seconds farmers walk with heavy kettlebells
2. 5 to 10 handstand pushups or 10 to 15 pushups
3. 10 to 15 ring rows
4. 40 seconds bear crawl

OVERTIME

3 by 400 meter run

2 minutes rest between each one

WEDNESDAY

set up your bar, box and kettlebell before the clock starts

Skill – toes to bar

0 to 7 minutes

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

8 to 10 – rest

10 to 30 minutes

Jack

amrap 20 minutes

10 pushpress 52/35kg
10 kettlebell swings 24/16kg
10 box jumps 24/20″

OVERTIME

1 set of max wallballs – continuous movement, no pausing when you catch ball

rest 5 minutes and repeat

THURSDAY

Active recovery – 30 minute sled walk with 25/15kg

Aerobic capacity – 4 by 1k row – 4 minutes rest between each one

Density

30 minutes of:

10 to 15 dumbbell floor press
3 to 10 strict pullups
10 to 15 goblet squats with a heavy dumbbell
10 cal machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 squat snatch or squat cleans 52/35kg
20 chest to bar or pullups or 10 bar muscleups

rest 3 minutes

amrap 7 minutes

20 front rack lunges 52/35kg
20 lateral bar burpees

rest 3 minutes

amrap 7 minutes

20 cal bike
20 d-ball cleans 40/30kg

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