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Workouts 21st - 26th Sept
admin September 20, 2015 No Comments

Workouts 21st – 26th Sept

TEST WEEK………………….

 

Monday

S&C

Max Chins/Ring rows in 1 min

Rest 2 mins

Max Pushups in 1 min

Rest 2 mins

Max Wallballs in 1 min

Rest 2 mins

Max KB Swings in 1min

Rest 2 mins

Max Burpees in 1 min

Rest 2 mins

Max Plank with 10/20kg

 

Cond: Circuit 40/20

Slams

Ring Jacknifes

Ring rows

Ropes

Plank

Squats

Plank Walkout

Ball Pick and toss

KB Swings

Hollow Hold

 

Tues

S&C

Back Squat 2/5RM

B1 Ring Pushup 3 x 10

B2 Ring Glute Bridge 3x 10

B3 Spiderman Plank 3 x 12

 

Cond: 90s AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

 

60s rest between rounds

 

Wed

S&C

Chins 1/5RM

 

4 x hill runs

Rest ~3 mins between efforts – best time is recorded

 

 

Core:

TGU 3 r/l

+

Farmers Carry 2 x 4 lengths

Ring Rollouts 2 x 10

 

Thursday

S&C

A Floor Press 5RM

B Max Box jump Test

C Deadlifts 3 x 3

 

Cond: Partner Workout – cant move onto next exercise until both have completed set amount of reps each

25 Situps

50 Jump Lunges

150 Skips

15 Slams

150 Skips

50 Jump Lunges

25 Situps

 

Friday

S&C

Stage 1 – 3 Rounds

Bear Crawl – 3 lengths

Forward Facing Crab walk -1 length

Backward Facing Crab walk – 1 length

Rest 2 mins between rounds

 

Rest 3 mins

 

Stage 2 – 3 Rounds

12 Back Squats – 50%max

1 min box jumps

Rest 2mins

 

Rest 3 mins

 

Stage 3

50 Strict Burpees – max height jump every rep