March 6, 2022

Monday

“Bignastics”

A)
3 sets of 5 strict ring pull ups
(in false grip)

B)
3 sets of max effort press ups
(either on plates, flat, box)

C)
4 Rounds of:
1 minute ski at 26s/m
Into
10 strict leg raises
15 Barbell/DB front raises
Rest 1min

6pm and 7pm – Battle Cancer team event!

Tuesday

“Heavy Day”

A) 4 sets of 6 reps dead stop deadlifts

B) 3 sets of:
15-20 glute bridges Barbell
Superset with
10 single arm KB swings each arm

“Base Conditioning”

14 min Max distance Run
Every 250m – 10 air squats

Rest 4 mins

14 min max distance Row
Every 400m – 12 plate GTOH (20/15)

Wednesday

“Team Takeover”

In pairs

25min AMRAP
50 Wall Balls
40 TTB
30 burpee broad jumps

“Base Strength”

A)
3rm front squat with a 3 second hold at the bottom of each rep.
Then
2 x 3 at your 3rm 10% with no pause

B)
10 reps of
2 goblet squat + 4 reverse lunge
x 2

C)
weighted planks

Thursday

“Barbell Conditioning”

A)
1 Clean pull + 1 squat clean + 1 hang squat clean

B)
3 Rounds of:
500m Row
10 hang squat cleans (60/40) Done in 2 sets max
Rest 2 mins
Partner 2 can start when P1 finishes the row

Friday

“Do you even cardio”?

32min EMOM
1 – min max kcal run
2 – 10 to 15 down ups
3 – 20 sit ups
4 – rest

5pm onwards – Open 22.3

Saturday

TBC after the open workout

Sunday

Base Conditioning

Base Strength – upper body

A)
5 sets of 5 reps bench at 90% of 8RM
1 sec pause at the chest and lock out

B)
3 sets of:
10 each side, alternating bicep curl + strict press
Super set with
12-15 barbell scull crushers

C)
4 rounds of
10-20 sec ring support hold
Super set with
20-30 sec tuck hold