Monday, June 18th - Saturday, June 23rd

Monday

(A) Back Squat – 80% x 5, 85% x 3, 89% x 2 – 4 reps

(B) 20, 16 & 12 reps

·      Pull – ups

·      Dumbbell snatch

·      Wall Ball

 

(C) 3 x 45s weighted plank

 (D) 60s/side knee in corner stretch

 

Tuesday

AMRAP in 8 minutes

·      5 toes to bar

·      10 push ups

·      Run 200m

Rest 4 minutes

AMRAP in 8 minutes

·      10 No push – up burpee

·      10 kettlebell swings

·      10/7 calories assault bike

Rest 4 minutes

AMRAP in 8 minutes

·      10 Single arm Dumbbell thruster

·      Row 150m

·      30s Front Leaning Rest

Wednesday

(A) Deadlift – 80% x 5, 85% x 3, 89% x 2 – 4 reps

(B) 8 rounds

·      40s for max Burpee box jump overs, rest 20s

·      40s for max reps ABMAT sit –ups, rest 20s

 (C) Side plank – 3 x 35s/each

Thursday

(A) Push Press – 80% x 5, 85% x 3, 89% x 2 – 4 reps

 

(B) 5 RFT

·      8 box jumps

·      10 toes to bar

·      12 DB push press

Then, 350m Farmers Carry

(C) Hollow hold – 3 sets for max time

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

Friday

(A) Hang clean + clean – 10 x (1 + 1) OTM

(B) 5 rounds

·      5 thrusters

·      10 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 8 – 10 ab wheel

Saturday

00:00 – 08:00

OTM

30s Row Max Cals

30s Wall Ball (Unbroken if possible)

30s Alternating DB Hang Power Snatches

30s Double Unders/Singles

30s Pull Ups

30s Box Jumps

30s AB Max Cals

30s FLR

 

Rest 4 minutes

 

12:00 – 20:00

Repeat OTM sequence with 35s

 

Rest 4 minutes

 

24:00 – 32:00

Repeat OTM sequence with 40s