Monday, August 6th - Sunday, August 12th

Monday

 

(A) Back Squat – 3RM

 

 

(B) Assault Bike – 60s x 3, rest 4 minutes

 

(C1)  V – ups – 3 x 18

(C2) Russian twists – 3 x 20

 

(D) knee in corner stretch – 60s/side

 

Tuesday

 

(A) Push Press – 3RM

 

(B) 3 rounds

·      200m farmers carry

·      15 pull ups

·      15 burpees

 

(C) ab wheel – 3 x 8 – 12

 

(D) stretch pecs

 

Wednesday

 

(A1) Reverse V up on Rower – 4 x 15

(A2) Hollow hold – 4 x 30s

(A3) Weighted Side plank – 4 x 30s/each

 

 

(B) 3 rounds of 30 seconds for max reps at each station, rest 30 seconds

·      Assault bike calories

·      No push up burpee

·      Kettlebell swings

·      Row calories

·      Abmat sit ups

·      Toes to bar

·      Ski Erg calories

·      Double  - unders

·      Alternating DB snatch

 

Thursday

 

(A1) DB bench press – 4 x 6 -8

(A2) DB row – 4 x 6 -8

 

(B) AMRAP in 12 minutes

·      10 push ups

·      30 double - unders

 

 (C1) Toes to bar – 3 x 12

 (C2) ABMAT sit up – 3 x 20

 

(D) stretch pecs – 60s/each

 

Friday

 

(A) Deadlift – 3RM

 (B) 4 rounds

·      20 wall ball

·      16 single arm DB push press

·      12 chest to bar pull ups

(C) Weighted plank – 3 x 55s

Saturday

 

OTM x 5

1 – 8 DB Front Squats (<=50/35)

2 – 8 Burpee over DB

 

Rest 3 minutes

 

OTM x 5

1 – 11/6 cal AB

2 – 10 KBS

 

Rest 3 minutes

 

OTM x 5

 

1 – 14/8 cal row

2 – 3-5 strict pull ups/tough banded pull up

 

*Cut off at 50s of activity

 

 

Sunday

Yoga