Workout Week 1/10


Monday


A) Barbell Lunges

5-5-5


B) 15 Minute AMRAP

250m Row

25' KB 0H Lunge 24/16 8 Ring Row


Tuesday


A) Deadlift

5-5-5

65%, 75%, 85%


10 Archer Press Ups in-between


B) For Time

10-1

KB Swings 28/20

Ring Dips

Burpees


Wednesday


A) Plyometrics

Side bounds

Box Jump Overs

High Box Jump


B) Handstand Drills


C) 12 Minute AMRAP

Box Jumps 30/24

10 Minute HS Walk/ 2 lengths OH walk 22.5/15

4 Man Makers 22.5/15


Thursday


A) Weighted Pull Ups

Single Leg Squats


B) For Time

20 Pull Ups 20 Thrusters 500m Row 20 Pull Ups 20 Thrusters 500m Row 20 Pull Ups 20 Thrusters


Friday


A) DB Shoulder Press

5-5-5


B) For Time

5 Rounds 20 KB Snatches 60 Double Unders


CrossFit Marlow

Leo Gym Marlow




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