Monday, July 16th - Saturday, July 21st

Monday

 

(A) Back Squat – 83% x 5, 88% x 3, 92% x 2 - 4

 

(B) 20:30; 6 rounds

·      max wall ball

·      double unders

·      max burpees

 

(C) Hollow Rock – 4 x 40s

 

 

(D) knee in corner stretch – 60s/side

 

 

Tuesday

 

(A1) Push Press – 83% x 5, 88% x 3, 92% x 2 - 4

(A2) Strict pull – up – 3 x 8 - 10

 

(B) AMRAP 20

·      18/12 calories assault bike

·      15 push ups

·      12 box jump

·      9 toes to bar

 

 

(D) stretch pecs– 60s/side

 

 

Wednesday

 

(A1) Reverse V up on Rower – 3 x 15

(A2) Hollow hold – 3 x 30s

(A3) Russian twist – 3 x 30

 

(B1) Ab wheel – 3 x 12

(B2) weighted plank – 3 x 30s

 

(C) AMRAP in 25 minutes

·      ½ mile assault bike

·      20 single arm KB swings

·      30s FLR

·      Row 350m

·      20 air squats

·      20 ring rows

·      Run 350m

 

 

(D) knee in corner stretch – 60s/side

 

 

Thursday

 

(A1) DB bench press – 4 x 8 – 10

(A2) DB row – 4 x 8 - 10

 

(B) AMRAP 3 x 4, rest 1 minute

·      10 db snatch

·      10 burpees

·      10 kettlebell swings

 

 (C) side plank – 3 x 40s each

 

 

(D) knee in corner stretch – 60s/side

 

 

Friday

 

(A) Deadlift – 83% x 5, 88% x 3, 92% x 2 - 4

(B) AMRAP in 12 minutes

·      20 double – unders

·      16 single arm overhead dumbbell walking lunge

·      12 push - ups

·      8 C2B pull – ups

(C1) Toes to bar – 3 x 10

(C2) weighted plank – 3 x 45s

 

 

(D) knee in corner stretch – 60s/side

 

Saturday

 

*Complete in whatever order, rest 3+ minutes between.

 

Time cap: 40 mins

 

50 Thrusters (<=75/55)

*every break, 250/200m row

 

50 KBS (<=24/16kg)

*every break, 8 Burpees

 

50 Wall Balls

*every break, 8 Push Ups

 

30 Pull Ups

*every break 200m run

 

200 Double Unders/300 Single Unders

*every break, 12/7 cal AB