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MONDAY
A. Power Clean; 10 min to work up to a heavy SINGLE
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rest 2 min exactly
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B. AMRAP 10 min:
Power Clean @ 90% A
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rest as needed
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C. 10 min Quality:
-Heavy SA Carry Length Gym Right arm
-Heavy SA Carry Length Gym Left arm
-20 Hollow Rock (or Hold ALAP)
TUESDAY
A. OHS 15 min – Build to a heavy single or tech work
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B. 20 min AMRAP:
30 OHS @ 60/40kg
30 Pullups
30 Ring Dips
20 OHS
20 Pullups
20 Ring Dips
Row 500m
WEDNESDAY
A. Front Squat @ 3010; 3-4 reps; x4 – build on last week, less reps
B. Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Thrusters (COMP: 60/40kg – RX: 40/30kg – Fitness: suitable weight)
***Rest 2 minutes between sets, and complete a total of five sets.
THURSDAY
A. 5 Rounds, 30 sec rest between
10-15 Push Press @ 3010
AMRAP STRICT Pullup @ 3010
10-15 Standing DB HAMMER Curl @ 3010
10-15 Flat Bench Lying KB Pullover @ 3010
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B. Annie (12 min cap)
50-40-30-20-10
DU
Abmat Sit-up
FRIDAY
A. FOR TIME
50-40-30-20-10
Cal Ski Erg/Row
Wall ball
Cal Bike
*everyone does 50 cal of two machines, 40 cal of 2 machines…
Monday’s session was alot of fun, thank you…
Awesome Charles glad you liked it mate!!:)