Wednesday 17.05.23

Fitness:

A. Deadlift [In 15 minutes]

5 x 50%

5 x 60%

5 x 70%

5 x 75%

Max reps @ 80%

*If you have no idea of %s, build to a challenging but quality 5.

B. 4 Rounds: (3 min work / 1 min rest)

2 Rope Climbs

20 DB Goblet Reverse Lunges (22.5/15kg)

20/15 Calorie Bike Erg

Max Russian KB Swings (32/24kg) in the remaining time

Performance:

A. 8 minutes to establish a heavy Power Clean

- 2 min rest -

30 Power Cleans for time @ 100/70kg [5 min time cap]

*suggested 80% 1RM power clean

*Opening set is AMRAP Unbroken

*2 scores, total time = score 1, Max unbroken Tng reps = score 2

B. 4 Rounds: (3 min work / 1 min rest)

10 Deadlifts (100/70kg)

20 DB Goblet Reverse Lunges (22.5/15kg)

20/15 Calorie Echo Bike

Max Rope Climbs in the remaining time

Sweat:

A. 10 min AMRAP:

15 Monkeyfeet Knee Raises + 15 Unbroken Standing Monkeyfeet Leg Curls

B. 30 min AMRAP:

15/12 Cal Ski

15/12 Calorie Echo Bike

*OT3M (not including the 0:00) Complete a 200m Run

*After completing the run, continue on from where you were before.

Weightlifting:

(0 - 15 min)

A. 15 minutes to establish a 1RM Power Clean

(17 - 22 min)

30 Power Cleans for time @ 100/70kg [5 min time cap]

*suggested 70% 1RM power clean

*Opening set is AMRAP Unbroken

*2 scores, total time = score 1, Max unbroken Tng reps = score 2

(30 - 45 min)

C. Deadlift [In 15 minutes]

5 x 50%

5 x 60%

5 x 70%

5 x 75%

Max reps @ 80%

- if you did this in class -

5 x 5 Back Rack Reverse Lunges

Post:

*If you have time after class, it would be highly recommended to do the following:

4 x 10 Reverse Hypers

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