Monday, September 3rd to Saturday, September 8th

Monday

 

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

(A2) Strict Pull ups - 4 x 6 - 8

 

 

(B) AMRAP in 20 minutes

  • 5 ring dips
  • 8 pull ups
  • 15 sit ups
  • 20 double unders

 

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

 

 

Tuesday

 

(A) Hang Power Snatch - 10 x 2 OTM

 

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

 

(C) 6 minutes Assault Bike - 5.5 minutes at a constant pace, + 30s sprint

 

Wednesday

 

(A1) Strict toes to bar - 3 x 12

(A2) Hollow hold - 3 x 25s

(A3) Russian twists - 3 x 20

 

(B1) 3 x 30 ABMAT sit -ups or 3 x 18 GHD sit-ups

(B2) Weighted plank - 3 x 35s

 

(C) 25 minute time cap

 

3 rounds

 

  • 25 burpees
  • Run 350m
  • 30 dumbbell snatch
  • Row 350m

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 8/each (heavier than last week)

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

 

(B)  5 rounds

  • ïDB Thrusters - 15, 10, 5, 10, 15
  • ïRun 200m

 

 

(C) Side plank - 3 x 35s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (3 +2 + 1), aim to go heavier than last week

 

(B) 3 rounds

  • 15 hang power cleans
  • 15 burpees

 

(C1) V ups - 3 x 18

(C2) FLR - 3 x 30s

 

Saturday

 

00:00 – 12:00:

OTM x 4

1: 6/side SA Kneeling DB Strict Press *

2: 5 Push Ups + 30s FLR 

3: 3-5 Strict Pull Ups [Advanced: @21x1]

Rest 2, and then:

14:00 – 40:00:

3 rounds @80-85% 

350m run or 20/12 cal AB

14 SA DB Push Press*

8 Burpee Over DB 

6 Pull Ups [Kipping OK]

Rest 1-2

After finishing 3rd round, rest as needed until: 

1 round for time @90+% - bring it. Goal: under 5 mins

10 Pull Ups

10 Burpee over DB

20 DB Snatch*

20/12 cal AB or 350m run

 

*[Same DB weight throughout entire session]