Monday 20 March
Warming-up
2-3 RFQ:
Workout
For Time:
TC = 20 min
Tuesday 21 March
Warming-up
3 RFQ:
Conditioning
3x 10 min machine of choice
*Switch machine after 10 min
Wednesday 22 March
Warming-up
For quality:
Then 3 sets:
Workout
For Time:
2 rounds of:
2 Rounds of:
Rest 1:30
2 Rounds of:
*RX: 22.5/15KG DB
Thursday 23 March
Warming-up
1-3 RFQ:
Weightlifting – Deadlift
Every 2 min on the min x 8 rounds
*Build up and start the EMOM at 80% 1RM try to finish your last 4 sets at least in the 90-95% 1RM Range
Workout
6 RFT:
TC = 20 min
Friday 24 March
Warming-up
For quality
Then 3 rounds of:
Strength
7 min AMRAP for quality
Buddy workout
With a partner complete for time:
*RX 55/35Kg
Saturday 25 March
Warming-up
3 RFQ:
Gymnastic Work
9 min EMOM – alternating:
*Go for high quality reps as always:)
Workout
20 min EMOM
Round 1 5x PS + 5x OHS at 45/35KG
Round 2 4x PS + 4 x OHS at 50/40KG
Round 3 3x PS + 3x OHS at 55/45KG
Round 4 2x PS + 2x OHS at 62.5/50Kg
Round 5 1xPS + 1x OHS at 70/55KG
Warming-up
1-2 RFQ:
Then with an empty barbell or PVC:
Weightlifting – Snatch
*Rest as needed between sets
Rest 4 min —Then—
4 x 2 Snatch pull at 100% 1Snatch
*2 sec pause at knee height
*use the same weight for each rep
*Rest as needed between sets
Accessory conditioning
5 x 750M Run
TC = 20 min