Monday, July 31st - Sunday, August 6th

Monday

(A) Back Squat – 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B) AMRAP in 8 minutes:

·      8burpee box jump overs

·      row 10 calories

((C1) 3 x 10 – 15 ab wheel

(C2) 60s/side knee in corner stretch

 

Tuesday

(A) 2 – 3 wall walks, then

2 sets, max reps

 (B1) Dumbbell bench press – 5 x 6 - 8

(B2) Dumbbell Row –5 x 6 – 8

(C)

·      50 chest to bar pull-ups

·      350m Farmers carry

·      50 burpees

 (D1) 3 x 30s weighted plank

(D2) stretch pecs 60s/side

Wednesday

(A) Deadlift - 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B)

·      50/40 calories Assault bike

·      50 wall ball

(C1) 3 x 10 – 15 toes to bar

(C2) 3 x 8 – 10 good mornings (light)

Thursday

(A) Push Press – 75% x 5, 80% x 3, 85% x 1+++ (goal is 2 – 4 reps).

(B) 5 RFT

·      8 box jumps

·      8 dumbbell power clean (heavier than db lunge/clean/pp/farmers carry from last week)

·      8 dumbbell push press

·      rest 1 minute

 (C) 3 x 30s weighted side plank

(D) stretch calves, 60s/side

Friday

(A) Front Squat – 78% x 3 x 3

(B) 5 rounds, against a 2 minute clock:

·      run 200m

·      AMRAP burpees with remaining time

·      Rest 2 minutes

 

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 35s weighted plank

Saturday

11 am workout only

program to be determined

Sunday

Yoga