Monday, August 28th - Sunday, September 3rd

Monday

(A) Back Squat – 80% x 5, 85% x 3, 90% x 1+++ (goal is 2 – 4 reps)

(B) 5 RFT

·      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) Bench press – 5RM

(A2) Dumbbell Row – 5 x 6 – 8

(B)  5 x OT3M

·      10/8 Assault Bike Calories

Then, 50 wall ball

(C) 100 sit-ups

(D) stretch pecs 60s/side

Wednesday

(A) Deadlift – 80% x 5, 85% x 3, 90% x 1+++ (goal is 2 – 4 reps)

(B)  AMRAP in 15 minutes

15 push - ups

20 overhead single arm walking lunges

25 sit - ups

30 double - unders

 (C) 3 x 30s weighted plank

Thursday

(A) Push Press – 80% x 5, 85% x 3, 90% x 1+++ (goal is 2 – 4 reps)

 

(B) 5 RFT

·      8 box jumps

·      10 toes to bar

·      12 DB push press

Then, 350m Farmers Carry

3 x 30s weighted side plank

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

Friday

(A) Thruster – 3RM

(B) 5 rounds

·      5 thrusters

·      10 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 8 – 10 ab wheel

Saturday

(A) Front Squat – 90% x 1 x 3

(B) With a partner, complete

“Karen”150 wall balls each, broken up any set/rep scheme, one partner going at a time

then,

“Annie”

50-40-30-20-10 reps

·      double-unders

·      abmat sit-ups

Both partners go simultaneously, but both partners don’tmove on until both have completed all reps of the exercise.

Sunday

Yoga