2.11.19-2.16.19

Monday

Iron

Every minute, on the minute, for 5 minutes:

Back Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 –

Build

B1. Kettlebell or Dumbbell Front Rack Bulgarian Split Squat 2 x 10 R/L

B2. Barbell Glute Bridge 2 sets x 12 reps w/ pause at the top


Tuesday

12 min AMRAP

Toes-to-bar x 9 reps

Double Unders x 25 reps

Kettlebell Swings x 15 reps


Rest 4 min


12 min AMRAP

GHD Sit Ups x 15 reps

9 Box Jumps 30/24”

Ski 250m


Wednesday

Iron

4 sets

10 Bench Press 155/105

2 Rope Climbs

20/15 cal Assault Bike Cals

Rest 3 min


Build

Tempo Push Ups @4141; 8-10 reps

Tempo Ring Rows



Thursday

Partner 5k Row

Switch Every 250m


Friday

Iron

Snatch

Every 2 min x 20 min (10 sets)

5 Bar Facing Burpees

1 Squat Snatch

*start at 55% of 1RM

 

Saturday


Tabata Ball Slams  (20/10) x 8 Sets then

Rest 1 min

Tabata Assault Bike Cals(20/10) x 8 sets then

Rest 1 min

Tabata Russian Kettlebell Swings (20/10) x 8 sets then

Rest 1 min

Tabata Ski Erg (20/10) x 8 sets

Rest 1 min

Tabata Pull Ups (20/10) x 8 sets



So there will be 5 Stations

At Each station you will stay at for the the whole 4 mins(20 secs max effort/10 seconds off) then you will rest 1 min after the 8 sets and switch, total reps are reps for each Station

Ryan Thompson