Monday, July 2nd - Sunday, July 8th

Monday

 

(A) Back Squat – 73% x 5, 78% x 5, 83% x 5 – 8 reps

 

(B) 6 rounds, Alternating exercises on the minute;

·      15s max wall ball

·      15s max double – unders

·      15s max burpees

 

(C) Hollow Rock – 4 x 30s

 

(D) knee in corner stretch – 60s/each

 

Tuesday

 

(A1) Push Press - 73% x 5, 78% x 5, 83% x 5 – 8 reps

(A2) Strict pull – up – 3 x 8 – 12 reps

 

(B) 5 rounds

·      15 push ups

·      12 pull ups

·      15/10 cal row

 

(C) Side  plank – 3 x 30s/each

 

Wednesday

 

AMRAP in 10 minutes

·      8 toes to bar

·      12 box jumps

·      Run 200m

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      12/8 calories assault bike

·      12 kettlebell swings

·      30s FLR

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      12 wall ball

·      12/8 calories row

·      12 ABMAT sit –ups

 

(C) weighted plank – 3 x 40s

 

Thursday

 

(A) Deadlift - 73% x 5, 78% x 5, 83% x 5 – 8 reps

 

(B)  6 rounds

·      6 chest to bar pull ups

·      12 dumbbell snatch

·      24 double – unders

 

(C) L sit – 3 x 15s (or accumulate 45s total)

 

Friday

 

(A) Clean – 10 x 1 OTM

 

(B) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(C1) ABMAT sit – up – 3 x 20

(C2) Hollow hold – 3 x 30s

Saturday

 

CAP 40 - rest as needed between blocks

 

10 Wall Ball

10 DB Power Clean 

20 Wall Ball

10 DB Power Clean

30 Wall Ball

10 DB Power Clean 

40 WB 

10 DB Power Clean

 

500/450m row 

10 DB Front Squat

750/700m row

10 DB Front Squat

1000/900m row

10 DB Front Squat

 

10/6 cal AB

10 DB Push press

15/9 cal AB

10 DB Push Press

20/12 cal AB

10 DB Push Press

30/15 cal AB