Monday the 1st to Friday the 5th of April

Monday

0 to 10 minutes – work up to a 1 rep max deadlift

10 to 17 minutes – work up to a 1 rep max weighted strict pullup (if you dont have pullups yet do 3 sets of banded and we will work on developing that over the next 8 weeks)

17 to 20 minutes – rest

20 to 30 minutes
3 strict pullups or banded pullups – if banded make them difficult, use a lower band than usual
6 dumbbell hang squat cleans 22/15kg
9 burpees

Tuesday

Tabata

1. pushups
2. squats
3. situps
4. kettlebell swings
5. bike

or

amrap 20 minutes

2 rope climbs (legless if possible or a combination of both) or 4 bar muscle ups or high chest to bar focusing on getting rid of chicken wing bar mu
5 strict hspu or 5 kick up and lower to abmat
10 toes to bar
30 doubleunders

finisher – 500 meter row as fast as possible

Wednesday

0 to 10 minutes – work up to a 1 rep max back squat

10 to 17 minutes – work up to a 1 rep max shoulder press

17 to 20 minutes – rest

20 to 30 minutes
20 wallballs
20 boxjumps
20 dumbbell snatch 22/15kg

Thursday

20 minutes of:

10 to 15 dumbbell bench press
20 to 25 croc rows each arm
20 d-ball step back lunges

or

5k row or ski

Friday

Teams of 2:

60 overhead squats 35/25kg
60 barfacing burpees
400 meter run
60 thrusters 45/30kg
60 burpee box jumps
400m run
60 squat cleans 52/35kg
60 ring rows
400m run

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