MT45

Warm up and workout in 45 min. A high intensity 45 min workout to make your better than before

Day 1

EMOM x 8
Heavy Thruster x 5 reps- Add weight each set (advanced)

Goose Bumps
AMRAP 10
1 x burpee box jump
1 x  DB Push Press @ 22.5/15kg
2 x Burpee box jump
2 x DB Push Press
3 x Burpees box jump
3 x DB Push Press
adding 1 rep every round.

Advanced
1 x burpee box jump
1 x BB Push Press @ 60/40kg
2 x Burpee box jump
2 x BB Push Press
3 x Burpees box jump
3 x BB Push Press
adding 1 rep every round.

Equipement Free
1 x burpee
1 x Press up or Handstand Press up
2 x burpee
2 x Press up or Handstand Press up
3 x burpee
3 x Press up or Handstand Press up
adding 1 rep every round.

Day 2

3 Sets
1A 8 x Single Leg Romanian Deadlift
1B 30 sec x Side Plank
rest 90 sec

Water Fall
10 Rds
Run 200
6 x Devils Press @22.5/15kg

 

Advanced
10 Rds
Run 200
6 Power Cleans @80/55kg

Equipement Free
10 Rds
Run 200
10 Air Squats
12 Hollow Rocks

Day 3

EMOM 8
1. 10 x DB Alternating Bench /Floor Press
2. 12 x DB Bent

Relentless
5 Sets
6 x DB Clean and Jerk
8 x DB Facing Burpees
10 x DB Push Press
12 x DB Lateral Burpees
Rest 1min

Advanced
5 Sets
6 x BB Clean and Jerk - 60/40kg
8 x BB Facing Burpees
10 x BB Push Press
12 x DB Lateral Burpees
Rest 2min

Equipment Free
5 Sets
5 x Wall Walks or Box Pike Press ups
8 x Burpees
10 x Box Pike Press Ups or Press Ups
12 x Burpees
Rest 90 sec

Day 4

Outside run 20min +
or Walk 45min +

4 Sets of
8 x Side Deadbug
30 sec Side Plank
30 sec Hollow Hold
8 x side bird Dog

Day 5

3 Sets
1A 8 x DB Deficit Plate Split Squat
1B 8 x Single DB Strict Press
1C Max Strict Chin ups or Alternate DB Row x 10/side
Rest 90 sec

0-10min
AMRAP of:
400m run
6 x Left Arm DB Hang clean and Jerk
6 x Left Db Hang Snatch
6 x Left DB Overhead Lunge
10-20min
AMRAP of:
400m run
6 x RIght Arm DB Hang clean and Jerk
6 x Right Db Hang Snatch
6 x Right DB Overhead Lunge

20-25min Rest

25-32
AMRAP of:
15 x Banded Bicep curl
15 x Banded tricep extensions
12 x Banded Front Raise
12 x Banded Reverse fly
Rest 1min