Front Squat- 10, 8, 6, 5, 4,4@32X1 tempo-
In between each set complete:
8-12 Reps of a Barbell Prone Row @31X1 tempo (build weight each set)
For time- 4 Rounds-
20 BB FR Lunge (30/20),
15 Bar Hop Burpees
Aerobic Conditioning Day
Anaerobic Intervals- Every 3 Minutes Complete- 10 Cal Row+10 Burpee’s-
Rest remaining time- 4 Rounds
Then, in pairs:
AMRAP 12- 10 Cal A/B, 10 HR Press Ups, 10 Box Step Overs
Rest 2 minutes:
AMRAP 12- 200m Run, 10 Pull Ups or Ring Rows, 20 Air Squats
Check out all of next week’s strength and skill moves everyone.
This week we start off with a bang with some rowing sprints and a lovely partner sweat fest. Lifting wise, we hit up some more deadlifts and front squats. Thursday also sees us take on a famous ‘benchmark’ workout too.
Time to get after it. Have a great week of exercising.
Monday- Row Sprints, Long Partner Workout
Tuesday- Front Squat, Classic CF Triplet
Wednesday- Weightlifting Wednesday
Thursday- Deadlift, Benchmark ‘Girl’
Friday- Gymnastic Workshop, Tough KB AMRAP
Strict Press- 10,10,10,10,10- Build to a decent 10 for the day- rest 2 mins between sets.
Superset with 5-10 strict TTB or Hanging Knee Raise
AMRAP 13 Minutes:
7 STOH (40/30),
7 FR BB Lunge,
A1)Barbell Box Step Up- 8,8,8,8,8 Each Leg (build on previous weights)-
A2) DB SL RDL- 8-8-8-8-8 each leg@31X1
A3) 30-40 Ring Plank Hold
Every 2 Minutes Complete-
10 Wall Balls,
10 HR Press Ups,
10 Sit Ups- rest remaining time- 6 Rounds in total.