Monday, August 14th - Sunday, August 20th

Monday

THERE WILL ONLY BE A 9 AM CLASS ON SATURDAY (NO OPEN GYM AFTER). WE WILL HAVE A SPECIAL 11 AM CLASS ON SUNDAY TO SAY GOODBYE TO INGRID, AS SHE IS MOVING OUT OF COUNTRY. WORKOUT AT 11, BBQ AFTER.

(A) Back Squat – 70% x 5, 75% x 5, 80% x 5+++

(B) AMRAP in 4 x 2, rest 2

·      5 chest to bar pull – ups

·      10 burpees

 

(C1) 3 x 30s weighted plank

(C2) SLDL – 3 x 6 – 8 reps

(D) 60s/side knee in corner stretch

 

Tuesday

(A1)  Handstand push-ups, 4 sets, stopping 1 -2 reps shy of failure

(A2) Dumbbell bench press – 4 x 6 – 8

(A3) Dumbbell Row – 4 x 6 – 8

(B) 5 rounds

 

·      20 Push ups

·      80 ft farmers carry

then

40 burpees

 (C) 100 sit-ups

(D) stretch pecs 60s/side

Wednesday

(A) Push Press – 70% x 5, 75% x 5, 80% x 5+++

(B)  AMRAP in 4 x 2, rest 2

·      10 push press

·      10 AB calories

AMRAP in 4 x2, rest 2

·      10 toes to bar

·      35 double - unders

 (C) 3 x 30s weighted plank

Thursday

(A) Deadlift – 70% x 5, 75% x 5, 80% x 5+++

(B)

50 wall ball

Run 800m

50 wall ball

 (C) 3 x 30s weighted side plank

(D) knee in corner stretch, 60s/side

Friday

(A) Front Squat – 83% x 3 x 3

(B) 6 x every 1:55

·      5 thrusters

·      11 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

“Filthy 50”

Sunday

Yoga

SPECIAL 11 AM CLASS/GOING AWAY WORKOUT FOR INGRID AND BBQ.

WORKOUT AT 11, BBQ AFTERWARDS