Monday, July 24th - Sunday, July 30th

Monday

(A) Back Squat – 71% x 3, 76% x 3, 81% x 3 +++

(B)

·      20 dumbbell walking lunges

·      20 dumbbell power cleans

·      20 dumbbell push press

·      350m farmers carry

·      20 dumbbell push press

·      20 dumbbell power cleans

·      20 dumbbell walking lunges

(C) At least 100 ABMAT sit-ups

Tuesday

 (A1) Dumbbell bench press – 4 x 8 – 10

(A2) Dumbbell Row – 4 x 8 - 10

(B) AMRAP in 12 minutes

1, 2, 3, 4... 10 reps

·       wall walk

·      chest to bar pull-ups

·      kettlebell swings

(C1) KB side bends – 3 x 8/side

(C2) 3 x 30s weighted plank

Wednesday

(A) Push Press - 71% x 3, 76% x 3, 81% x 3 +++

(B) 5 RFT

·      14 overhead lunge, bumper plate

·      12 burpees onto bumper plate

·      10 toes to bar

 

(C1) 3 x 10 – 15 ab wheel

(C2) 60s/side knee in corner stretch

Thursday

(A) Deadlift – 71% x 3, 76% x 3, 81% x 3 +++

(B) 5 RFT

·      10 deadlifts, 50%

·      20 push - ups

 (C) 3 x 30s weighted side plank

(D) stretch pecs, 60s/side

Friday

(A) Front Squat – 75% x 3 x 3

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

·      12 dumbbell snatch

·      8 chest to bar pull – ups

then (1 time each),

·      run 400m

·      40 burpees

 

 

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 10 – 15 ab wheel

Saturday

(A) with a partner, 1 person goes at a time

2 x 500m row each

4 sets each

·      15 wall ball

·      15 push – ups

4 sets each

·      15/10 assault bike calories

·      30 double - unders

Sunday

Yoga