Programming w/c 18th September

We are on the second week of the final phase of this cycle!

For our Front Squats, we up the volume with a cheeky max reps at the end. We continue our toes-to-bar focus in a EMOM format, where you will have to catch your breath during your sets.

Enjoy it team!

MONDAY

A) Every 2:30 x 5

3* Front Squat @85-90% of 3RM

*Final set is for max reps stopping 1 rep short of failure

B) EMOM x 12

Min 1: 1 unbroken set Toes 2 Bar (capped at 20)

Min 2: 15/12/9 Cal Machine

TUESDAY

A)Strength

Every 4:00 minutes x 5

8-12 Bench press

8-12 Barbell snatch grip bent over row

B)EMOM x 10

Min 1: 20/15/10 cal Machine

Min 2: 50 Double Unders

WEDNESDAY

A) EMOM x 10

Build to a heavy complex for the day:

1 Power Clean + 1 Front Squat + 1 STOH

B) In 2 minutes:

15/12/9 Cal Bike/Row

AMRAP

3 Power Cleans

3 Front Squats

3 Shoulder to overhead

Barbell weight @60/42.5/30kg or 40-50% 1RM C&J

Rest 2 minutes

x 6

THURSDAY

A)5 rounds

4 minute window

400m Run

15 KB Swings @24/16/12kg

Max Burpees to touch in remaining time

2 minutes rest

B) Midline Work

2 sets

:30 SL V-ups

:30 R side plank

:30 L side Plank

:30 Plank

:30 rest

FRIDAY

A) Partner Workout

AMRAP 30

50 Wallballs @ 9/6/3kg

30 Toes to bar

50 Box Jump Overs with a Step Down @ 24/20

30 DB Deadlifts @ 2 x 22.5/15/10kg

SATURDAY

A)Every 3:00 x 12:

1) 400m Run

2) 1 RD of DT @ 70/52.5/35kg

3) 40/30/20 WallBalls @ 9/6/3kg