Monday the 4th to Friday the 8th of March

Monday

1. 10 minutes of handstand or handstand pushup practice

If you havent gotten a handstand yet start with this.
If you can do a handtsand and your coach agrees you have the strength to work on hspu then start with this.
If you have hspu then do a 10 minute emom, choose a doable number and try hold it for all 10 rounds.

2. AMRAP 15 minutes

10 thrusters 35/25kg
10 bar facing burpees
10 dumbbell box step overs 22/15kg
10 chest to bar or pullups

Tuesday

45s on 15s off for 20 minutes:

1. pushups
2. situps
3. kettlebell swings
4. burpees

finisher – 8 minute team prowler push

Wednesday

AMRAP 10 minutes

10 deadlift 102/70kg
50 foot dumbbel lunge 22/15kg
5 bar or ring muscleups or 10 ring rows(do not do pullups again if you did them monday)

rest 5 minutes

AMRAP 10 minutes

10 overhead squats 45/30kg
20 dumbbell snatch 22/15kg
5 bar or ring muscleups or 10 ring rows(do not do pullups again if you did them monday)

Thursday

density training – 20 minutes

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

or

bike or row for cals

2 minutes on 2 minutes off for 40 minutes

Friday

19.3?????

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