Monday, August 20th - Saturday, August 25th

Make sure to check out Yoga on Sunday.

 

Monday

 

(A) Back Squat - max

 

(B) 4 rounds of 60 seconds,

  • ï8 thrusters + max AB calories
  • ïrest 3 minutes

 

(C1) Hollow hold – 3 x 45s

(C2) Russian twists – 3 x 30

 

(D) knee in corner stretch - 60s/each

 

Tuesday

 

(A) Push Press - Max

 

 

(B) 5 rounds

  • push press - 21, 18, 15, 12, 9 reps
  • run 200m

 

(C1) Toes to bar - 3 x 15

(C2) weighted plank - 3 x 45s

 

 

Wednesday

 

 

 

(A1) ab wheel - 3 x 15

(A2) hollow hold - 3 x 30s

(A3) side plank - 3 x 30s/each

 

(B) 30 minute cut off

  • ïRow 2k
  • ïRest 5 minutes
  • ïRun 800m
  • ïRest 5 minutes
  • ï100/75 calories assault bike

 

Thursday

 

(A1) Close grip bench press - 4 x 5

(A2) DB row - 4 x 5/each

 

(B) AMRAP in 6 minutes

  • ï12 SA OH DB walking lunges
  • ï10 push ups 
  • ï8  C2B pull – ups

 

rest 3 minutes

 

AMRAP in 6 minutes

  • ï12 SA DB OHS
  • ï8 burpees
  • ï25 double - unders

 

 

Friday

 

(A) Deadlift - max 

 

(B) 3 RFT

  • ï10 power clean
  • ï15 burpee box jump overs

(C) 100 abmat or 50 GHD sit ups

Saturday

 

Cap 40, rest as needed between blocks for good effort (<=95/65)

 

I. 

1k row or 64/36 cal AB

15 Hang Power Clean

20 Burpee over Bar

15 Hang Power Clean

1k row or 64/36 cal AB

 

II.

5 thruster

5 pull ups

10 thrusters

10 pull ups

15 thruster

15 pull ups

10 thruster

10 pull ups

5 thruster

5 pull ups

 

III. 

400m run

8 KBS

8 Pull ups

800m run

8 KBS

8 Pull Ups 

400m run

8 KBS  

8 Pull Ups