August 28 – September 02 2017

Although Monday is a bank holiday, there is still a workout to do if you are in the gym.

Monday 28th

3-3-3-3-3-3-3-3
Squats @ 75%
3-3-3-3-3-3-3-3
Strict press @ 75%

10 minute AMRAP
10 Walking lunges
10 Bottom up kettlebell press
10 Deadbugs

 

Tuesday 29th

5 x 2 minutes intervals
Max rig hold
In remaining rime bent over row AMRAP

5 Rounds for time
500m Row
30 Push ups
Wednesday 30th

10-10-10-10-10
Clean & Jerk

30 Dumbell C&J 26/20kg

 

Thursday 31st

3-3-3-3-3-3-3-3
Deadlift @75%

3-3-3-3-3-3-3-3
Bench @75%

10 min AMRAP
20 Step ups
5 Tricep dips
5 Bar roll outs

 

Friday 1st

10 min EMOM
3 OH squats

Pull up tekkers

7 Rounds for time
7 Overhead squats 50/35kg
7 Pull ups
7 Down ups

 

Saturday 2nd

Double under tekkers
or
500 high singles every break 15 kettlebell swings

In pairs- 35 min cap
3 rounds for time
100 Sit ups
200 Double unders/ 400 single unders
400m Run

Finisher-
Squats 20/15kg to ‘bring sally up’

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s