250917-011017

Monday 25

Deadlift

5-5-5-5-5-5 @ 70%

 

Bench

5-5-5-5-5-5 @ 70%

 

3 rounds

Dips x10 / DB walking lunges x20 / weighted russian twists x20

 

Tuesday 26

Snatches

10-8-5-3-1

 

For time

800m row/ski

12 snatches 45/30kg

4 rope climbs

12 snatches

800m row/ski

 

Wednesday 27

Handstand Tekkers

 

E3MO3M 15min

8 HSPU

16 DB Walking lunges 25/17.5kg

For time

30 Burpees

 

Thursday 28

Squats

5-5-5-5-5-5 @ 70%

 

Pull ups

5-5-5-5-5-5 @BW

 

3 rounds

DB rows x10ea / split squats x10el / Toe ups x20

 

Friday 29

Adams LAST day workout

Clean + Jerk

Build to heavy tripple

3-3-3-3-3

 

17min AMRAP

9 C+J 60/40kg

20 box jumps

29 cal row/ski

 

Saturday 30

Sled push

2 lengths x5 @ 1/2 bodyweight

 

30min in 3s

Person 1: Air bike 20/15cal

Person 2: Deadlifts 100/80kg

Person 3: Wall balls 9/7kg

Change over when Person 1 completes air bike

Score is DL completed

 

Sunday 01

REST DAY

 

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