Monday, July 10th - Sunday, July 16th

Monday

(A) Back Squat – Heavy Single

(B)

·      20 thrusters

·      20 chest to bar pull – ups

·      30 wall ball

·      row 500m

·      30 wall ball

·      20 chest to bar pull - ups

·      20 thrusters

(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 – 5 x 8 – 12

(B2) Dumbbell Row – 5 x 8 - 12

(C) 3 RFT

·      Row 500m

·      20 burpees

·      Run 400m

(D) KB side bends – 3 x 8/side

 

 

Wednesday

(A) Push Press – Heavy single

(B) AMRAP in 8 minutes

·      12 dumbbell push press

·      12 toes to bar

·      20 double - unders

 

(C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Deadlift – Heavy single

(B) AMRAP in 10 minutes

·      20 dumbbell overhead walking lunges

·      20 push - ups

 (C) 3 x 30s weighted side plank

Friday

(A) Front Squat – 85% x 3 x 3

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

·      12 dumbbell snatch

·      12 burpees

·      12/8 calories assault bike

(C1) 5 x 20 sit-ups

(C2) 5 x 8 kettlebell side bends

Saturday

(A)  “Grace”

30 power clean and jerks

(B) run 800m

 

Sunday

Yoga