Workout

A) 10 Min to build to a heavy Clean + Jerk

*aiming to accomplish a lift every minute*

 

B) Accumulate 1 Min: L-Sit

Accumulate 2 Min: Hollow Body

Accumulate 3 Min: Plank

 

C) EMOM 6 Min:

6 Hang Squat Cleans @ 60% of your accomplished clean + jerk in (A)

+ 2 Burpees over the bar

-Rest 1 Min-

EMOM 6 Min:

6 Push Presses @ same weight as abvove

+ 6 Box Jumps

 

Workout

A) Strict Press: 5-4-3-3

*Climbing up in weight every set*

 

B) “Zembiec”

5 Rounds for time:

11 Back Squats@85kg/60kg

7 Burpee Chin Ups

400m Run

Workout

A) Tabata:

Squats

-1 Min Rest-

Hollow Body

 

B) For Time:

Buy In- 60 Wall Balls

50 Push Ups

40 Over head walking Lunges (with plate)

30 SDHP w Kb

20 Box Jumps

10 T2b

Buy Out- 60 Wall Balls

Workout

 

A) Supine Ring Rows

5 sets of max reps *goal is to be as supine as possible*

 

B) 3 Min AMRAP of:

9 Kb Swings

6 Sit Ups

3 Deadlifts

– Rest 90 seconds-

Repeat 2 more times ( 9 min total work time)

t_rex_hates_kettlebell_swings_tee_shirt

 

 

Wednesday 7th May

Workout

 

A) Front Squats:  5-4-3-4-5

*Goal is for the second set of 4

and 5 to be heavier than the 1st*

 

B) 20 Min AMRAP:

1 Wall Climb

7 Clean + Jerks

100m Run

7 C2b

Tuesday 6th May

Workout

A) For Time:

Row 500m

3 Mins Double Unders

15 Burpees

 

B) Strength:

3-3-3-3-3 Push Press or Push Jerk

 

C) 3 Rounds:

200m Run

15 Sit Ups

10 Alt Pistols

5 Push Press/Push Jerk

Max Handstand Balance

 

 

Monday 5th May

Workout

A)  5 Min AMRAP:

5 Calorie Row

10 Hand Release Press Ups

15 Squats

*Rest 3 Min*

5 Min Amrap:

5 Burpees

10 Wall Balls

 

B)  3 sets of (this is not for time):

Max Ring Dips

Max Strict Chin Ups

60 sec Plank

*Rest 90 sec*

 

C) 3 Rounds for time:

20 kb swings@24/16

5 T2B

20 Box Jumps@24/20

5 T2B