Monday
Focus
Front Squats
3 x 4rm
4th at max reps
Workout
15 x Squat Press
15 x Pushups
5 Rounds
Core
Waiters holds
Pushup holds
Tuesday
Focus
400m Run or Row - testing
1:1 work rest ratio x 3
Record your fasted time
Workout
20:20 x 10 = 20mins
(30 x 20:20 intervals on timer)
Double Under
WPGOH
Horri Pull
Core
Floor Crunch
Prone Cobra
Wednesday
Focus
5min EMOM
1 Power snatch
1 Over head Squat
Workout
10 rounds of
(clock set 10 x 45:45)
45secs to complete
5 dead lifts
8 Burpees
Then Rest 45secs
NOTE if you finish the 13 reps before the 45sec work phase is up just REST extra..You should need it!!
Core
MB rotations
Hip Ext
Thursday
Focus
8min EMOM
5 hang cleans - pick a weight that challenges you
Workout
20.15.10 - For Time
Wall ball
KB swing
Knees 2 Elbows
Core
TVA
x over crunch
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