Monday, June 19th - Sunday, June 25th

Monday

(A). Back Squat – 3RM

(B) AMRAP in 10 minutes

·      10 dumbbell thrusters

·      15 kettlebell swings

·      10 chest to bar pull-ups

(C1) 3 x 6 – 8 good mornings

(C2) 3 x 30s weighted plank

Tuesday

(A) Snatch – 10 OTM

(B) 3 RFT

·      20 toes to bar

·      20 singles arm overhead Dumbbell squats

·      Run 400m

(C1) 3 x max L sit

(C2) 30s/ weighted side plank

Wednesday

(A) Push Press – 3RM

(B) AMRAP in 12 minutes

·      15 dumbbell push press

·      20 dumbbell walking lunges

·      25 double-unders

(C1) 3 x 30s/ side plank

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Clean & Jerk - 10 OTM

(B) 5 RFT

·      15 (let's do this!) burpees

·      20/16 Assault Bike calories

(C1) 4 x 50 bicycle crunches

(C2) 4 x 8 - 12 superman

Friday

(A) Deadlift - 88% x 3 x 3

(B) “Cindy”

AMRAP in 20 minutes

·      5 pull-ups

·      10 push-ups

·      15 squats

(C1) 5 x 8 – 12 ab wheel

(C2) 5 x 8 kettlebell side bends

Saturday

(A) Front squat – Heavy single

(B) 3 RFT

·      20 wall ball

·      20 box jumps

·      20 dumbbell snatch

·      20 calories row

 

Sunday

Yoga