Monday, July 17th - Sunday, July 23rd

Monday

(A) Back Squat – 67% x 5, 72% x 5, 77% x 5 +++

(B)

·      20 dumbbell snatch

·      20 chest to bar pull – ups

·      20 thrusters

·      20 assault bike calories

·      20 thrusters

·      20 chest to bar pull - ups

·      20 dumbbell snatch

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 30s weighted plank

Tuesday

(A) Wall walks – 5 sets, stopping 1 – 2 reps shy of failure

(B1) Dumbbell bench press – 4 x 8 – 10

(B2) Dumbbell Row – 4 x 8 - 10

(C)

·      Row 1k

·      Run 800m

·      40 calories assault bike

(D) KB side bends – 3 x 8/side

 

 

Wednesday

(A) Push Press - 67% x 5, 72% x 5, 77% x 5 +++

(B) 10 RFT, 20 minute cap

·      10 push - ups

·      10 kettlebell swings

·      20 double - unders

 

(C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Deadlift – 67% x 5, 72% x 5, 77% x 5 +++

(B) AMRAP in 10 minutes

·      10 burpees

·      15 kettlebell swings

·      10 toes to bar

(C) 3 x 30s weighted side plank

Friday

(A) Front Squat – Heavy Single

(B) AMRAP in 3 minutes x 2, rest 1 minute

·      12 wall ball

·      12 chest to bar pull – ups

(A)  AMRAP in 3 minutes x 2, rest 1 minute

·      12 burpees

·      12 assault bike calories

 (C1) 5 x 20 sit-ups

(C2) 5 x 8 kettlebell side bends

Saturday

(A) with a partner, 8 rounds each, 1 partner goes at a time

5 power clean and jerks

(B)  with a partner, 4 rounds each, 1 partner goes at a time

·      sprint 200m

 

Sunday

Yoga