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  • Monday 26.2.24
    EMOM 40 MINS wallball shots calorie row alt single DB snatches calorie ski erg synchro worm squats calorie bike erg bar muscle ups BBJO aim - maintain a steady pace / number on all movements
  • Tuesday
    A - SPLIT JERK FROM RACK establish 1 rep max 15 mins B - 3 x triples @ 80% lifting on 17-20-23 mins C - FOR TIME 5 rounds 5 strict HSPUs 10 DBL DB step overs 30 double unders 3 rounds 20 DBL DB STOH 20 toes to bar 20 box jump overs time cap - 20 mins
  • Wednesday
    ERG PROGRESSIONS 6 x 500m intervals (1000m bike) aim - faster pace each interval than week 1 average (10x500m) B - FOR TIME C2B / pull ups EMOM number + 20% every break = 20 shuttle runs
  • Thursday
    IN PAIRS A - 2 ROUNDS 20 power snatches 60 / 42.5 kg 60 burpees to bar 30 power cleans 60 / 42.5 kg 60 toes to bar 40 barbell front rack reverse lunges 60 / 42.5 kg 60 / 80 calorie Assault bike B - build to a 1 rep max snatch time cap - 40 mins
  • Friday
    A - BACK SQUAT 4 sets 4 reps starting at 80% of 1 rep max warm up - 10 mins lifting on - 12-15-18-21 mins B - 3 ROUNDS WORK 5 MINS / RETS 2 MINS 24 / 30 calorie row 20 thrusters 42.5 / 30 kg AMRAP devils presses 22.5 / 15 kg score = total devils presses
  • Saturday
    A -CLEAN PULL, SQUAT CLEAN, FRONT SQUAT + JERK build to a max aim - 90% this is a very long complex! it should be tough. Each part pre fatigues the next. B - 5 SINGLE SQUAT CLEAN + JERKS @ 95% of above this weight should be a lot more manageable. Focus on great positions and executing each lift well.
  • Sunday
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This Week

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