Workouts for 1/27 – 2/1

Coach Mel taking on the high box jumps on Monday

 

 

Monday 1/27

30-20-10
Cals
Weighted Step-Ups

Directly into…..

10-20-30
Dumbbell Snatches (alt sides each rep)
Wall Balls

 

 

Tuesday 1/28

 

Every 3 Mins for 30 MINS
20/15 Cals

Then

NFT
15 Weighted Sit-Ups (Plate)
15 OH Plate Walking Lunges
15 Brace Squats (Plate)

Part 1: Treat every interval as a SPRINT & maintain the pace for all 10 intervals

Part 2: Some work for strength/quality.

 

 

Wednesday 1/29

 

15 MINS for Quality
Push Press
5 x 4 (5 sets of 4 reps) @ 70% of 1RM

Bent Row
5 x 4 @ the same weight as Push Press
*BB, KB, DB all ok here

Then

AMRAP18
400m
5 Pull-Ups (Kipping ok)
10 KB/DB Split Squats (5r/5l)
15 Cals

 

 

 

Thursday 1/30

 

Teams of 3 (30mins)
1 works /1 rests /1 holds

90 KB Suitcase Deadlifts
90 Cals
60 KB/DB Hang Cleans
60 Cals
30 KB/DB Push Jerks
30 Cals
30 KB/DB Push Jerks
60 Cals
60 KB/DB Hang Cleans
90 Cals
90 KB Suitcase Deadlifts

 

 

 

Friday 1/31

 

Warm-Up & Snatch Drills / Movement Review

AMRAP3
15/10 Cals
12 Hang Power Snatches (75/55)

*Rest 3 MINS*

AMRAP3
15/10 Cals
8 Hang Power Snatches (95/65)

*Rest 3 MINS*

AMRAP3
15/10 Cals
4 Hang Power Snatches (115/75)

Then

Core Circuit – Coaches Choice

 

 

Saturday 2/1

 

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

 

 

Sunday 2/2

 

Teams of 3
Objective: 6K Row
50-40-30-20-10
Goblet Squats
Plate Sit-Ups
Pull-Ups

P1: Rows
P2: Works
P3: Rests