Monday, July 16th - Saturday, July 21st

Monday

 

(A) Back Squat – 83% x 5, 88% x 3, 92% x 2 - 4

 

(B) 20:30; 6 rounds

·      max wall ball

·      double unders

·      max burpees

 

(C) Hollow Rock – 4 x 40s

 

 

(D) knee in corner stretch – 60s/side

 

 

Tuesday

 

(A1) Push Press – 83% x 5, 88% x 3, 92% x 2 - 4

(A2) Strict pull – up – 3 x 8 - 10

 

(B) AMRAP 20

·      18/12 calories assault bike

·      15 push ups

·      12 box jump

·      9 toes to bar

 

 

(D) stretch pecs– 60s/side

 

 

Wednesday

 

(A1) Reverse V up on Rower – 3 x 15

(A2) Hollow hold – 3 x 30s

(A3) Russian twist – 3 x 30

 

(B1) Ab wheel – 3 x 12

(B2) weighted plank – 3 x 30s

 

(C) AMRAP in 25 minutes

·      ½ mile assault bike

·      20 single arm KB swings

·      30s FLR

·      Row 350m

·      20 air squats

·      20 ring rows

·      Run 350m

 

 

(D) knee in corner stretch – 60s/side

 

 

Thursday

 

(A1) DB bench press – 4 x 8 – 10

(A2) DB row – 4 x 8 - 10

 

(B) AMRAP 3 x 4, rest 1 minute

·      10 db snatch

·      10 burpees

·      10 kettlebell swings

 

 (C) side plank – 3 x 40s each

 

 

(D) knee in corner stretch – 60s/side

 

 

Friday

 

(A) Deadlift – 83% x 5, 88% x 3, 92% x 2 - 4

(B) AMRAP in 12 minutes

·      20 double – unders

·      16 single arm overhead dumbbell walking lunge

·      12 push - ups

·      8 C2B pull – ups

(C1) Toes to bar – 3 x 10

(C2) weighted plank – 3 x 45s

 

 

(D) knee in corner stretch – 60s/side

 

Saturday

 

*Complete in whatever order, rest 3+ minutes between.

 

Time cap: 40 mins

 

50 Thrusters (<=75/55)

*every break, 250/200m row

 

50 KBS (<=24/16kg)

*every break, 8 Burpees

 

50 Wall Balls

*every break, 8 Push Ups

 

30 Pull Ups

*every break 200m run

 

200 Double Unders/300 Single Unders

*every break, 12/7 cal AB

Monday, July 9th - Sunday, July 15th

Monday

 

(A) Back Squat – 78% x 3, 83% x 3, 87% x 3 – 6 reps

 

(B) 18 x alternating OTM (work 20s: rest 40s)

·      20s max wall ball

·      20s max AB cals

·      20s max burpees

 

(C) Hollow Rock – 4 x 35s

 

(D) knee in corner stretch – 60s/side

 

Tuesday

 

(A1) Push Press – 78% x 3, 83% x 3, 87% x 3 – 6 reps

(A2) Strict pull – up – 3 x 8 - 10

 

(B) 5 RFT

·      12 push press

·      30 double - unders

 

(C) knee in corner stretch – 60s/side

 

 

Wednesday

 

AMRAP in 15 minutes

 

·      8 toes to bar

·      10 wall ball

·      Row 14/10 cals

·      30s plank

 

Rest 5 minutes

 

AMRAP in 15

 

·      8 No push up burpees

·      10 kettlebell swings

·      14/10 cals assault bike

·      30s hollow hold

 

 

(B) Reverse V up on Rower – 3 x 15

 

(C) knee in corner stretch – 60s/side

 

 

Thursday

 

(A1) DB bench press – 4 x 10

(A2) DB row – 4 x 10/each side

 

(B) With 5 x 3 minute clocks;

·      run 200m

·      10 pull - ups

·      AMRAP push – ups with remaining time

 

 (C) side plank – 3 x 35s each

 

(D) stretch pecs – 60s/side

 

Friday

 

(A) Deadlift – 78% x 3, 83% x 3, 87% x 3 – 6 reps

(B) 30, 20 & 10 reps

·      Wall ball

·      Row cals

(C1) Ab wheel – 3 x 10

(C2) Hollow hold – 3 x 30s

 

(D) knee in corner stretch – 60s/side

 

Saturday

 

OTM x 8

 

1: 6-8 Toes to Bar/Knee Raises

2: 30s AB @moderate/consistent pace

3. 5/side DB Hang Power Snatch

4: 30s Row @moderate/consistent pace

5: 6-8 Burpee over Box

Monday, July 2nd - Sunday, July 8th

Monday

 

(A) Back Squat – 73% x 5, 78% x 5, 83% x 5 – 8 reps

 

(B) 6 rounds, Alternating exercises on the minute;

·      15s max wall ball

·      15s max double – unders

·      15s max burpees

 

(C) Hollow Rock – 4 x 30s

 

(D) knee in corner stretch – 60s/each

 

Tuesday

 

(A1) Push Press - 73% x 5, 78% x 5, 83% x 5 – 8 reps

(A2) Strict pull – up – 3 x 8 – 12 reps

 

(B) 5 rounds

·      15 push ups

·      12 pull ups

·      15/10 cal row

 

(C) Side  plank – 3 x 30s/each

 

Wednesday

 

AMRAP in 10 minutes

·      8 toes to bar

·      12 box jumps

·      Run 200m

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      12/8 calories assault bike

·      12 kettlebell swings

·      30s FLR

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      12 wall ball

·      12/8 calories row

·      12 ABMAT sit –ups

 

(C) weighted plank – 3 x 40s

 

Thursday

 

(A) Deadlift - 73% x 5, 78% x 5, 83% x 5 – 8 reps

 

(B)  6 rounds

·      6 chest to bar pull ups

·      12 dumbbell snatch

·      24 double – unders

 

(C) L sit – 3 x 15s (or accumulate 45s total)

 

Friday

 

(A) Clean – 10 x 1 OTM

 

(B) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(C1) ABMAT sit – up – 3 x 20

(C2) Hollow hold – 3 x 30s

Saturday

 

CAP 40 - rest as needed between blocks

 

10 Wall Ball

10 DB Power Clean 

20 Wall Ball

10 DB Power Clean

30 Wall Ball

10 DB Power Clean 

40 WB 

10 DB Power Clean

 

500/450m row 

10 DB Front Squat

750/700m row

10 DB Front Squat

1000/900m row

10 DB Front Squat

 

10/6 cal AB

10 DB Push press

15/9 cal AB

10 DB Push Press

20/12 cal AB

10 DB Push Press

30/15 cal AB