WEDNESDAY:
A)
Steady state:
10 Minutes
- Any machine
B)
Build to a heavy 3RM dead lift
*Pronated grip
**no hook grip
C)
EMOM for 16 minutes:
Odd: 17 Heavy wall balls
Even: 24 Sit ups
THURSDAY:
A)
5 Minute EMOM:
5 Wall balls
5 Sit ups
5 Push ups
B)
5 Minutes:
Max Push ups
C)
12 Minute AMRAP:
4 Muscle cleans
4 Strict presses
4 Strict pull ups
FRIDAY:
A)
5 Minute EMOM:
5 Wall balls
5 Sit ups
5 Push ups
B)
Every 4 minutes, for 24 minutes (6 sets):
Run 300m
10 High box jump
1 Clean (Power or Full)
SATURDAY:
8am Kettle bell class
9am Olympic lifting class
SUNDAY:
9am HIIT class
10-12pm Open gym