Monday, August 27th - Saturday, September 1st

Amity Class sep 1

 

Week 1

 

Monday

 

(A) Hang Power Snatch - 10 x 2 OTM

 

(B) Back Squat - 10 minutes to build to a heavy set of 8, then 85% (of 8RM) x 8 x 2

 

(C) 5 minutes Assault Bike - 4.5 minutes at a constant pace

 

Tuesday

 

(A1) Close Grip Bench Press - 4 x 5 @31X1

(A2) Strict Pull ups - 4 x 8 - 10

 

 

(B) 40, 30, 20 & 10 reps

  • push ups
  • kettlebell swings
  • double unders

 

(C) Ring row hold - 3 x 18 - 20s

 

Wednesday

 

(A1) Strict toes to bar - 3 x 10

(A2) Hollow hold - 3 x 20s

(A3) Russian twists - 3 x 20

 

(B1) 3 x 30 ABMAT sit -ups or 3 x 15 GHD sit-ups

(B2) Weighted plank - 3 x 30s

 

(C) 30 minute time cap

 

2 rounds

 

  • 35 burpees
  • 25 power clean
  • 100 double unders
  • 50 dumbbell snatch

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 8/each

(A2) Single Arm Dumbbell Push Press - 3 x 8/each

 

(B)  3 rounds

  • ïIn 60s; 10 DB thrusters + max AB calories
  • ïrest 2 minutes
  • ïin 60s; 15 wall ball + max double – unders
  • ïrest 2 minutes

(C) Side plank - 3 x 30s

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (3 +2 + 1)

 

(B) 5 rounds

  • 10 pull ups
  • 10 box jumps
  • run 200m

 

(C1) V ups - 3 x 15

(C2) FLR - 3 x 30s

 

Saturday

 

OTM x 10

1+1 Wall Ball + KBS

2+2 WB + KBS

10+10 WB + KBS

Rest 4

OTM x 10

1+1 Pull Up + DB Thruster

2+2 Pull Up + DB Thruster

10+10 Pull Up + DB Thruster 

Rest 4

OTM x 10

1+1 Box Jump w/ step down + Burpee

2+2 Box Jump w/ step down + Burpee

. …

10+10 BJ w/ step down + KBS

*if at any point you fail to make the reps within time, REST next minute and then start at that number again.