Monday
SKILL DAY
10 minute AMRAP
1 rope climb
10 goblet squats 32/24
Tuesday
For time
21-18-15-12-9-6-3
Push press 45/30
Toes to bar
Box jumps 24/20
Wednesday
HEAVY DAY
Hang squat clean
3RM
2RM
1RM
Thursday
For time
90-60-30
Double unders
30-20-10
Overhead lunges 45/30
Friday
HEAVY DAY
2RM Weighted Dip
4RM Weighted CHin-up
8RM Deadlift
Saturday
3 rounds for max repetitions
2 minutes work, 1minute off
Row Calories
Ergies
Assault Bike Calories
Wall Ball 9/6
Sunday
CATCH UP DAY
or
FOCUS DAY
A:
Bench press
5x5 @ 80% of 1 RM
+1,.25 till 2.5kg
B:
Kipping toes to bar or kipping knee raise
5x 80% +1 reps on last week
C:
incline dumbbell fly
3x10
D:
Floor presses
3x15
E:
V-up
3x max reps
Get in contact with us
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