Monday, July 9th - Sunday, July 15th

Monday

 

(A) Back Squat – 78% x 3, 83% x 3, 87% x 3 – 6 reps

 

(B) 18 x alternating OTM (work 20s: rest 40s)

·      20s max wall ball

·      20s max AB cals

·      20s max burpees

 

(C) Hollow Rock – 4 x 35s

 

(D) knee in corner stretch – 60s/side

 

Tuesday

 

(A1) Push Press – 78% x 3, 83% x 3, 87% x 3 – 6 reps

(A2) Strict pull – up – 3 x 8 - 10

 

(B) 5 RFT

·      12 push press

·      30 double - unders

 

(C) knee in corner stretch – 60s/side

 

 

Wednesday

 

AMRAP in 15 minutes

 

·      8 toes to bar

·      10 wall ball

·      Row 14/10 cals

·      30s plank

 

Rest 5 minutes

 

AMRAP in 15

 

·      8 No push up burpees

·      10 kettlebell swings

·      14/10 cals assault bike

·      30s hollow hold

 

 

(B) Reverse V up on Rower – 3 x 15

 

(C) knee in corner stretch – 60s/side

 

 

Thursday

 

(A1) DB bench press – 4 x 10

(A2) DB row – 4 x 10/each side

 

(B) With 5 x 3 minute clocks;

·      run 200m

·      10 pull - ups

·      AMRAP push – ups with remaining time

 

 (C) side plank – 3 x 35s each

 

(D) stretch pecs – 60s/side

 

Friday

 

(A) Deadlift – 78% x 3, 83% x 3, 87% x 3 – 6 reps

(B) 30, 20 & 10 reps

·      Wall ball

·      Row cals

(C1) Ab wheel – 3 x 10

(C2) Hollow hold – 3 x 30s

 

(D) knee in corner stretch – 60s/side

 

Saturday

 

OTM x 8

 

1: 6-8 Toes to Bar/Knee Raises

2: 30s AB @moderate/consistent pace

3. 5/side DB Hang Power Snatch

4: 30s Row @moderate/consistent pace

5: 6-8 Burpee over Box