Workouts week 10

Monday

Lunch workout

30-25-20

Deadlifts

KB thrusters

Burpees

 

Strength and conditioning

A.

30-25-20-15-10-5

Deadlifts

KB thrusters

Burpees

B.

Team relay

 

Tuesday

Lunch workout

Buddyworkout, 3 rounds for time:

40 front squats

20 pull ups

40 kb rotations

Strength and conditioning:

A.

Backsquat

12-9-6-3-1-1-1

TC: 15 min

 

B.

3000 m run for time

Buildup: 2000 m run for time

 

C.

For time:

750m row

15 box jumps

15 kb swing

500 m row

15 box jumps

15 kb swing

250 m row

15 box jumps

15 kb swing

 

TC: 12 min

 

Wednesday

Lunch workout

A.

Benchpress

8-8-6-6-4-4

B.

21-15-9

Burpees

KB swing

 

Strength and conditioning

A.

Benchpress

8-8-6-6-4-4

SMGBP

8-8-6-6-4-4

B.

21-15-9

Burpees

KB swing

Pull ups

Box jumps

Thursday

Lunch workout

For time:

1000 m run

30 kb goblet squats

750 m run

30 kb step-outs

500 m run

30 kb thrusters

 

Strength and conditioning

A.

EMOT2M for 24 min:

10L/10R bulgarian splitsquats

10 GHD extensions

8 romenian deadlifts

8 KB deficit deadlifts with a round back

B.

3000 m run for time

Buildup: 2000 m run

(funky) Friday

Lunch workout

Funky secret friday circuit training with Sean Paul’s music

Strength & conditioning

A.

Deadlift

1-1-1-1-1-1

B.

Funky secret friday circuit training with Sean Paul’s music

Saturday

Glutes and abs workout (in 2 weeks we also add boxing!)

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