Monday
3-3-5-5-5-5-5
Work up to a heavy 5 Front Squats
For time:
70 Kettlebell Swings
60 Plate Ground to Overhead
50 Goblet Squats
40 Pull-ups
30 Pushups
Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 1 Hang Snatch + 1 OH Squat
For time:
25 Wall Balls
1 min plank
25 Wall Balls
15 Situps
25 Wall Balls
20 V-ups
25 Wall Balls
15 Situps
25 Wall Balls
1 min Plank
25 Wall Balls
Thursday
Strength Circuit
8-10 reps - try for heavier on these
Leg Extension
Roman Chair
GHD Situp
Chest Supported Row
20 min AMRAP
750m Row
18 DB Clean and Jerk
18 Box Jumps
Friday
Sweaty Fridays!
Five rounds for time of:
50 Double Unders
30 Knees to elbows
30 Walking Lunges with Plate Overhead
TABATA - 12 minutes
Pushups
Air Squats
Cal Bike
Can go 4 minutes straight of each or alternate through