Week

Monday 12.9.21


A - Paused deadlift Establish 3 rep max with 3 second pause 2"off floor 6 sets B - AMRAP @ 90% no pause not touch + go C - For time 30-20-10 toes to bar 15-10-5 devils presses 30-20-10 wallball shots Time cap - 12 mins




Tuesday


A - For time 10-8-6-4-2 squat clean 60 / 42.5kg 20-16-12-8-4 pull ups 30-24-18-12-6 box jumps B - Continue to establish 1 rep max squat clean Time cap - 30 mins C - AMRAP 5 mins 5 strict pull ups / assisted 10 push ups




Wednesday


A - Snatch complex squat snatch, hang squat snatch + 3 overhead squats establish a max 15 mins B - For time 5 rounds 50 double unders / 100 SUs 15 power snatches 40 / 30 kg 5 bar muscle ups / jumping BMU Time cap - 15 mins




Thursday


A - Back squat every 2 mins x 10 sets 10 reps @ 60% of 1 rep max B - YGIG x 10 rounds (5/5) 10 m double DB walking lunges 20 wallball shots 10 m double DB walking lunges *AMRAP wallball shots to cap Time cap - 20 mins




Friday


IN PAIRS AMRAP 40 mins 40 / 32 calorie row 30 BBJO 20 chest to bar pull ups 20 handstand push ups / box pike PUs 30 / 24 calorie Assault bike 40 toes to bar




Saturday


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Sunday


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This Week