You know the drill team – here’s next weeks programming 🙂
WORKOUT 1
Part A
Deadlift
On the Minute x 8
2 Repetitions (Week 3/3. Aim to beat last week)
Part B
For Time:
60/45 Cal Row or Bike
Directly into…
3 Rounds:
21 Deadlifts (60/42.5)
15 Barbell-Facing Burpees
9 Push Jerks
WORKOUT 2
Part A
Thruster (from floor)
- 12 minutes to work to a heavy triple
Part B
2 Rounds:
400 Meter Run
21 Thrusters (42.5/30)
WORKOUT 3
Part A
Back Squat
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
*sets on 2 min timer
Part B
As Many Rounds As possible in 13minutes
60 Dumbbell Snatches (22.5/15)
50 Wallballs (9/6)
30 Burpee Box Jumps (24/20)
WORKOUT 4
Part A
Strict Handstand Push-ups
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions
Rest 1 Minute
6 Repetitions
*12 min time cap
Part B
As Many Rounds As Possible in 15minutes
30 Double Unders
15 Power Cleans (52.5/35)
30 Double Unders
15 Toes to Bar
WORKOUT 5
Part A
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
Part B
Abba Dabbers
4 Rounds for total reps
40 seconds max sit ups
20 seconds rest
WORKOUT 6
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (60/42.5)
800 Meter Run
15 Power Snatches (60/42.5)
800 Meter Run
30 Chest to Bar Pull-ups