Monday, June 12th - Sunday, June 18th

Monday

A)   Back Squat – Heavy Single

B) AMRAP in 7 minutes

·      15 wall ball

·      10 calories row

C1) 3 x 6 – 8 good mornings

C2) 3 x 30s weighted plank

Tuesday

A) Snatch – 12 OTM

B) Run 800m

Rest 4 minutes

Row 1k

C1) 3 x max L sit

C2) 30s/ weighted side plank

Wednesday

A) clean– 12 OTM

B) 40 push ups

20 power clean + overhead

40 push ups

C1) 3 x 8/side Kettlebell side bend

C2) 3 x 30 sit-ups

Thursday

A) Jerk - 12 OTM

B)

·      Row 1500m

·      45 burpees

·      60/45 Assault Bike Calories

·      55 kettlebell swings

·      Run 800m

 C1) 4 x 50 bicycle crunches

C2) 4 x 8 - 12 serratus push-ups

Friday

A) Deadlift - 85% x 4 x 3

B) 5 RFT

·       5 deadlift,  65%

·       10 burpees

C1) 5 x 25 sit-ups

C2) 5 x 8 kettlebell side bends

Saturday

A) Front squat – 2RM

B) with a partner, alternate rounds, for a total of 8 rounds each

·      12 wall ball

·      8 toes to bar

·      6 burpee box jump overs

 

Sunday

Yoga