Monday, June 25th - Sunday, July 1st

Monday

 

(A) Back Squat – 70% x 5 x 3

 

(B) AMRAP in 10 minutes, unbroken reps ascending reps (1, 2, 3..10)

·      Thruster

·      Kettlebell swing

·      Pull-up

 

(C1) Hollow Rock – 4 x 30s

(C2) Db bench press – 4 x 12

 

Tuesday

 

AMRAP in 9 minutes

·      6 toes to bar

·      12 kettlebell swings

·      Run 200m

 

Rest 3 minutes

 

AMRAP in 9 minutes

·      12/8 calories assault bike

·      12 DB snatch

·      12 air squats

 

Rest 3 minutes

 

AMRAP in 9 minutes

·      12 single arm DB suitcase lunge

·      12/8 calories row

·      12 ABMAT sit –ups

 

(B) knee in corner stretch – 60s/each

 

Wednesday

 

(A) Deadlift – 70% x 5 x 3

 

(B) AMRAP in 12

·      25ft DB walking lunge

·      8 burpee over DBs

·      25ft DB walking lunge

·      8 C2B pullups

 

(C) weighted plank – 3 x 40s

 

(D) lying knee hug stretch – 60s/each

 

Thursday

 

(A) Push Press – 70% x 5 x 3

 

(B) For time - 20min cap

·      50 DB snatch

·      50 wallball

·      50 cal row

·      50 SA OH DB walking lunge

·      50 double unders

 

(C) Reverse V up on  rower – 3 x 10

 

Friday

 

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

(B) 5 rounds for time- 20min cap

·      10 Overhead squat

·      10 bar facing burpees over bar

 

Saturday

 

OT90s x 4

 

1 – 30s AB @85% + 10 KBS + Max Burpee

2 – Rest

3 – 30s Row @85% + 10 Wall Ball + Max FLR

4 – Rest

5 – 30s Double Under/Single Under @85% + 10 DB Front Squats* + Max Toes to Bar/Knee Raises

6 – Rest

 

*<=35/20 – crisp and fast

85% = hard, but not so hard you have to pause before next movement

 

 

(C1) hollow hold – 3 x 30s

(C2) abmat sit –ups – 3 x 20