Week number 6 of WTS (Weekly Training Schedule) enjoy this one guys.  If you don’t fancy the recommended WTS then feel free to choose a workout from previous weeks.

A few people have said they want to do more however, some of you feel that what they are doing is just right so as requested i’ve added optional extra’s for those who want more indicated by *.

Strength

1. 3 – 3 – 3 – 3: Mid thigh clean, Squats, Lunges, Pulls ups

* 30 on 20 off 3 rounds of: KB swings, Push ups, Squat jumps

2. Ba complex x 3: (Mid thigh clean x 1 to push press x 3)

3 – 3 – 3: Front squats, Hamstring raises

* 10 x 10 Inverted rows, Knee’s to elbow

3. 3 – 3 – 3 – 3 – 3: Deadlift, Bench

* Ring dips 2 x 10, Ring pull ups 2 x 10, 5 x 5 rope climbs

Met-Con

1. AMRAP for 20 mins of 6 reps of each exercise: Kb pulls x 6, Deadlifts, 0.5 body mass or 1.0 body mass x 6, Wall walks x 6, role outs x 6.

2. AMRAP for 20mins of each exercise: 400m run, pistols x 20, push ups x 20, lunges x 20, burpee’s x 20, 400m run.

3. 7 mins burpee challenge

2 mins rest

10 x power bag cleans on the minute for 10 mins