Deadlift
- · 5 x 6
21-18-15-12-9-6-3
- · KB Swings (24/16)
- · Twists
EMOM 10 mins
5 mins to run 500m (rest remaining
time)
EMOM 10 mins
Back Squats
4 Rounds
Bent Over Rows
AMRAP 15 mins
Curls
Diane
21-15-9
Lots of
options for scaling
Rest
AMRAP 9 mins
Bench Press
6 Rounds
Turkish Get Ups
Back Squats
Thrusters (from rack)
Finishers
Strict Press
Push Press
4 Rounds
Box Squats with KB
The Chief
5 x 3 minute AMRAP (rest 1 min
between each)
7 Rounds
DB Curls
Squat Clinic
5 Rounds
Friday PM sessions (trial)
3 Rounds of above (untimed)
Oly Lifting
Sumo Deadlift
Single Arm DB rows
10-9-8-7-6-5-4-3-2-1
DB Bench Press
Cindy
AMRAP 20 mins
Front Squats
15-12-9
12-9-6
Rest 1 min
9-6-3
4 Sets
4 Rounds
Filthy Fifty
Options
Renegade Rows
DB Curls
AMRAP 15mins
Mobility
Deadlift
Bench Press
3 Rounds (untimed)
Press Complex – 4 sets of:
Take the bar
from the rack & do each of the presses consecutively (6 presses) before re-racking
the bar.
21-15-9
EMOM 8 minutes
Death by Clean & Jerk – 20
minutes
Back Squats
Helen
3 Rounds
300
Glute Bridges
AMRAP 3 mins – 5 sets, rest 1min
between sets
Wide grip Deadlifts
EMOM 10 mins
AMANDA
9-7-5
Front Squat to Press to Thruster
3 Rounds