21/08/17-27/08/17

Monday

Thrusters
10-8-6-4-2-1

20 minute AMRAP, in three’s
P1- 300m row
P2- 12 burpees
P3- Rest

 

Tuesday

Toes to bar
10-10-10-10-10-10-10-10
or
technique

50-40-30-20-10
Double unders
sit ups

 

Wednesday

Deadlift
5-5-5-5-5-5-5-5

Bench
5-5-5-5-5-5-5-5

15 min AMRAP
20 cal row
20 kettlebell swings (24/16)
20 push ups

each round reps increase by 5

 

Thursday

Kettlebell snatch
9-6-3-1

T-bar row
10-10-10-10-10

4 Rounds
400m run
max set of goblet squats (32/24)

 

Friday

Squat
5-5-5-5-5-5-5-5

Shoulder press
5-5-5-5-5-5-5-5

7 min AMRAP
7 Thrusters (40/30)
7 box jumps

 

Saturday

Handstand tekkers

In pairs, 10 rounds
10 HSPU
10 Kettlebell cleans (32/24)
400m run together