WEEK 5

MONDAY

MINUTE 1. 5 Deadlift + 5 Squat Cleans + 5 Strict Press + 5 Thruster
MINUTE 2. 15 Bag Drags
COMPLETE 5 ROUNDS

TUESDAY

TABATA = 8 ROUNDS OF 20s Max Effort : 10s Rest

TABATA BURPEES

(Rest 1 Min)

TABATA JUMP SQUATS

WEDNESDAY

5 Swings

 

RIGHT SIDE

5 Deadlift Upright Rows

5 Thrusters

5 Lunges

 

5 Sit Ups

 

LEFT SIDE

5 Deadlift Upright Rows

5 Thrusters

5 Lunges

 

AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES

THURSDAY

AMRAP 10:

 

  • 5 Squat Cleans

  • 5 Burpee Over Bag

  • 10 Thrusters

  • 5 Burpees Over Bag

  • 15 Swings

  • 5 Burpees Over Bag

(Rest 60s After Each Completed Round)

FRIDAY


AMRAP 3:

1-2-3-4.....

* Front Squat 

* Burpee

Straight into..

AMRAP 3

* Front Squat 

* Burpee 

(Reps completed in 1st AMRAP at the 'top of the ladder')

(Rest 1 Min)

AMRAP 3:

1-2-3-4....

* Press Ups

2-4-6-8....

* Swings 

Straight into...

AMRAP 3:

* Press Up

* Swings 

(Reps completed in 1st AMRAP at the 'top of the ladder')

Ben Waters