Monday the 4th to Friday the 8th of February

Monday

1. every 90 seconds for 7 rounds

1 power clean + 1 hang power clean + 1 push jerk

or

1 power snatch + 1 hang power snatch + 1 overhead squat (for people who have been to Martinas lifting class and been thought the snatch from scratch)

aim to increase weight each round but prioritze good technique

2. Open workout 11.4

amrap 10 minutes

60 bar facing burpees
30 overhead squats 55/40kg
10 ring muscleups

Tuesday

40s on 20s off for 20 minutes

1. dumbbell push press or handstand pushups
2. kettlebell swings 32/20kg
3. mountain climbers
4. situps or ghd situps

finisher – 8 minute prowler push

Wednesday

1. squat stamina builder
emom by 12

even – 3 front squats
odd – 6 back squats

2. Open workout 11.5

amrap 20

5 power cleans 65/45kg
10 toes to bar
15 wallballs 9/6kg

Thursday

density training – 20 minutes

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
barbell step up onto 18″ box – 20 reps (10 each leg alternating)

or

30 minutes max cals on rower or bike – every 5 minutes do 1 minute plank

Friday

teams of 2:

Open workout 14.3

amrap 8 minutes

10 deadlift 60/40kg
15 box jumps
15 deadlift 85/60kg
15 box jumps
20 deadlift 102/70kg
15 box jumps
25 deadlift 125/85kg
15 box jump
30 deadlift 142/92kg
15 box jumps
35 deadlift 165/102kg
15 box jumps

rest 7 minutes

Open workout 16.5

21/18/15/12/9/6/3

thrusters 42/30kg
bar facing burpees

Leave a Reply

Your email address will not be published. Required fields are marked *

*