Monday
Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)
Workout
20:20 x 8 = 16mins
(24 Intervals on timer)
Burpees
Double unders
Plyo push up
Core
V sit hold
Hip ext hold
Tuesday
Focus
15mins Weighted Pull Ups (strict) warm up to your 3rm weighted pull up then do 3x3 at this weight.
Or MUSCLE UPS!
Workout
20min AMRAP
4 x Toes to Bar (k2e)
12 x kb swing (challenging)
16 x Lunge switch
1st drive way run
Core
Floor crunch
Prone cobra
Wednesday
Focus
20mins - warm up to your 5rm front squat then do 4 x 3 and on your 5th set MAX reps at this weight.
Workout
30:30 x 6 = 18mins
Rope climb or (b2s)
Muscle up (ring dips)
Interval sprint
Core
MB rotations
TVA
Thursday
Focus
Learn a SKILL or do some MISSED strength training.
Workout
25,10,5 (FOR TIME)
Hang Cleans (power or full)
Box jump
Wall ball
Core
Skipping rope
Friday
Workout
15min AMRAP
5 x pull ups
10 x dead lifts (form over everything)
15 x weight plate G2OH
Core
SB superman
X over crunch
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