Monday, July 22nd - Saturday, July 27th

Monday

(A) Back squat - 5 x 5, ~80%

(B) 3 x 2 minute rounds, rest 1 minute

  • 15 thrusters

  • max row calories

Tuesday

(A) Tall Snatch -  8 x 1 OTM, then 6 minutes to build to a heavy single

(B) AMRAP in 12 minutes

  • ïRun 300m

  • ï16 single arm DB hang clean & Jerk

  • ï16 ABMAT sit-ups

Wednesday

(A1) 3 x 12 -15 Reverse V up on Rower

(A2) 3 x 12 - 15/each  kneeling Pallof press

(B1) Ab wheel - 3 x 8 - 12

(B2) Hollow hold - 3 x 20 - 30s

(C) 4 x OT4M - 500m Row

Thursday

(A1) (Power Clean) + Push Press - 5 x 5

(A2) Dual DB row - 5 x 4 @ 21X2

(B) AMRAP in 10 minutes

  • 10 push press

  • 10/7 calories assault bike

  • 20s hollow hold

Friday

(A) Deadlift - 5 x 2 @ same weight

(B) 5 rounds, 15 minute cap

  • 12 DB Deadlifts

  • 9 DB Hang power clean

  • 6 DB Push Jerk

Saturday

(A) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

  • Clean

  • Z press or Handstand push up

The skids (bottom part of pull up rig) will be delivered tomorrow. The process of building up the rig will begin this week. Floor mats are now by both entrances, please be kind enough to wipe your feet on the way in.

Monday

(A) Clean - 8 x 1 OTM, then 6 minutes to build to a heavy single

(B) Deadlift - 3 x 3, 80 - 85%

(C) 50 burpees - 5 minute time cap

Tuesday

(A) Split jerk 8 x 1 OTM, then 6 minutes to build to a heavy single

(B) 20, 15 & 10 reps

  • box jumps

  • Single arm DB push jerk

  • Assault bike calories

Wednesday

(A) Back squat - 5 x 5, ~78%

(B) AMRAP in 11 minutes

  • 10 devils press

  • Run 200m

  • 15 wall ball

  • 30s weighted plank

Thursday

(A1) 3 x 12 -15 Ab wheel

(A2) 3 x 12 - 15/each  kneeling Pallof press

(A3) 3 x weighted side plank - 35s/each 

(B) Weighted plank - 3 x 45s

(C) 8 x OT2M - 250m Row

Friday

(A1) DB bench press - 5 x 5

(A2) DB Row - 5 x 5

(B) AMRAP in 14 minutes

  • 7 DB power clean

  • 7 push ups

  • 7 DB front squats

  • 7 push ups

  • 7 V ups

Saturday


(A) Row 500m

then

30, 20 & 10 reps

  • hang power clean

  • DB snatch

  • Kettlebell swings

  • Burpees

Monday, July 8th - Saturday, July 13th

Thank you all for your patience as the new location slowly comes together. The skids for the rig ship this week, so pull ups and toes to bar will be on the program again in the near future. The brand new shower non functional, I hope to have that back up and running ASAP.

Monday

(A) Back squat -  5 x 5 @ same weight, ~75%

(B) 3 RFT

  • 12 thrusters

  • 15 burpees over the bar

Tuesday

(A) Push Press - Heavy Triple

(B) 5 x 2 minute clocks, rest 1 minute

  • Run 200m

  • Max DB push press

Wednesday

(A) Hang Clean - 12 minutes to build to a heavy double

(B) 5 rounds

  • 20 goblet reverse lunge

  • 15 kettlebell swings

  • 10 bench dips

(C) 3 x 20s Hollow hold

Thursday

(A1) 3 x 12 -15 Reverse V up on rower

(A2) 3 x 12 - 15/each  Pallof press

(A3) 3 x weighted side plank - 35s/each 

(B) Weighted plank - 3 x 45s

(C) Start an 8 minute clock;

  • Row 1k @ 2k pace

  • 2 miles Assault Bike at the 8 minute mark

Friday 

(A) Alternating OTM x 10 each

  • 3 - 5 Handstand Push up

  • 6 - 8 DB Row

(B) Alternating OTM x 10 each

  • 30s max push ups

  • 20s max cals assault bike

Saturday


(A) Front squat -  5 x 3 @ same weight, ~75 - 80%

(B) AMRAP in 20 minutes

  • Run 200m

  • 12 wall ball

  • 12 DB snatch

  • 12 box jumps, with step down

  • 12/8 cals AB

  • 60s plank