Monday, August 21st - Sunday, August 27th

Monday

(A) Back Squat – 75% x 3, 80% x 3, 84% x 3+++ (goal is 5 – 7 reps)

(B) AMRAP in 2 x 4, rest 1, pick up where you left off each block

·      6 chest to bar pull – ups

·      8 burpees

·      10 kettlebell swings

 

(C) 3 x 40s weighted plank

 (D) 60s/side knee in corner stretch

 

Tuesday

 (A1) Dumbbell bench press – 5 x 6 – 8

(A2) Dumbbell Row – 5 x 6 – 8

(B)

·      30 handstand push - ups

·      row 1 k

·      60 push – ups

·      row 500m

·      30 burpees

 (C) 100 sit-ups

(D) stretch pecs 60s/side

Wednesday

(A) Deadlift – 75% x 3, 80% x 3, 84% x 3+++ (goal is 5 – 7 reps)

 

(B)  4 RFT

5 deadliftt, 65%

10 burpees

15 wall ball

20 double - unders

 (C) 3 x 30s weighted plank

Thursday

(A) Push Press – 75% x 3, 80% x 3, 84% x 3+++ (goal is 5 – 7 reps)

 

(B)

Run 800m, then

5 RFT

·      10 DB push press

·      40m DB farmers carry

then, run 400m

3 x 30s weighted side plank

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

Friday

(A) Front Squat – 86% x 2 x 3

(B) 6 x every 1:50

·      6 thrusters

·      11 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

“Fight Gone Bad”

Sunday

Yoga