MONDAY
Workout Of The Day
Christine meets Helen
3 rounds
Row 500m
12 Deadlifts BWT
21 Box jump @ 24/20″
Run 400m
21 KBS @ 24/16kg
12 Pull ups
TUESDAY
Strength/Skill
Squat clean
EMOM x 5
3 reps @ 7/10 RPE
INTO
EMOM X 5
2 rep @ 8/10 RPE
Workout Of The Day
Choose your own workout! Come to class to find out!
WEDNESDAY
Strength/Skill
14 min Skill based AMRAP
5 Strict chin ups – 2 sec pause forehead to bar on way up
30 second ring plank
20 stalder leg lifts
2 each leg, single leg box jumping Pull ups/Chest to bar/Bar muscle ups
Workout Of The Day
Quarter finals workout 3
15:00 cap.
3 rounds
10 Kipping HSPU
20 T2B
2 rounds
10 Strict HSPU
5 Rope climbs
1 round
10 Wall Facing Strict HSPU
20 Bar muscle ups
THURSDAY
Strength/Skill
Build across all of these sets.
EMOM x 3 mins
5 Power snatches @ 6-7RPE
INTO
Every 90 seconds x 3 sets
3 Power snatches @ 8 RPE
INTO
Every 90 seconds x 3 sets
1 Power snatch @ 9 RPE
Total time = 12 mins.
Workout Of The Day
AMRAP 13:00
7 Push jerks @ 60/40kg
12 Box jump overs @ 24/20″
200m Run
FRIDAY
Strength/Skill
One set every 2:30 for 5 sets
14 Barbell back rack lunge steps
*Increase load throughout. Aim to finish around 90% of last weeks 10RM
Workout Of The Day
AMRAP 14
5 Farmers carry
9 DB Front Squats
*1x farmers carry = 5m
**Every break = 10 Burpee deadlifts with DB’s.
Score = reps of farmers carry and squats.
SATURDAY
Workout Of The Day
MAX OUT DAY! Choose you lifts!
