Monday the 19th to Friday the 24th of August

MONDAY

100 back squats week 2

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 60kg to 65kg, it should still feel relatively lite because we have 8 weeks to go so dont rush the increases.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

8 overhead squats or front squats or squat snatch 45/30kg
8 toes to bar
8 box jump overs

OVERTIME

50 situps
50 russian twists with a dumbbell
50 seconds plank

rest 2 minutes then repeat

TUESDAY

EMOM by 20

odd – 10 to 15 burpees
even – 10 dball cleans

OVERTIME

30/20/10

bike cals or other machine cals
pushups

WEDNESDAY

Kelly

5 rounds

400m run
30 boxjumps
30 wallballs 9/6kg

OVERTIME

AMRAP 8 minutes

8 ghd situps
8 heavy russian kettlebell swings

THURSDAY

Active recovery – slow 5k row + 20 minutes mobility

Aerobic capacity – fast 5k row

Density

30 minutes of:

10 to 15 bench press
10 to 15 ring rows
20 barbell backstep lunges – leave these out if you are doing the team workout tomorrow
10 cals on a machine

FRIDAY

TEAMS OF 2:

AMRAP 7 minutes

30 pullups or 20 c2b or 10 bar mu
30 squat cleans 52/35kg
30 dumbbell pushpress 22/15kg

rest 3 minutes

AMRAP 7 minutes

30 deadlift 110/70kg – be smart on this, go lite and get it right if you need to!
30 handstand pushups or regular pushups
5 rope climbs – legless if possible

rest 3 minutes

AMRAP 7 minutes

30 power clean + pushpress 52/35kg
30 alternating dumbbell lunges 22/15KG
30 lateral bar burpees

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