Monday, July 8th - Saturday, July 13th

Thank you all for your patience as the new location slowly comes together. The skids for the rig ship this week, so pull ups and toes to bar will be on the program again in the near future. The brand new shower non functional, I hope to have that back up and running ASAP.

Monday

(A) Back squat -  5 x 5 @ same weight, ~75%

(B) 3 RFT

  • 12 thrusters

  • 15 burpees over the bar

Tuesday

(A) Push Press - Heavy Triple

(B) 5 x 2 minute clocks, rest 1 minute

  • Run 200m

  • Max DB push press

Wednesday

(A) Hang Clean - 12 minutes to build to a heavy double

(B) 5 rounds

  • 20 goblet reverse lunge

  • 15 kettlebell swings

  • 10 bench dips

(C) 3 x 20s Hollow hold

Thursday

(A1) 3 x 12 -15 Reverse V up on rower

(A2) 3 x 12 - 15/each  Pallof press

(A3) 3 x weighted side plank - 35s/each 

(B) Weighted plank - 3 x 45s

(C) Start an 8 minute clock;

  • Row 1k @ 2k pace

  • 2 miles Assault Bike at the 8 minute mark

Friday 

(A) Alternating OTM x 10 each

  • 3 - 5 Handstand Push up

  • 6 - 8 DB Row

(B) Alternating OTM x 10 each

  • 30s max push ups

  • 20s max cals assault bike

Saturday


(A) Front squat -  5 x 3 @ same weight, ~75 - 80%

(B) AMRAP in 20 minutes

  • Run 200m

  • 12 wall ball

  • 12 DB snatch

  • 12 box jumps, with step down

  • 12/8 cals AB

  • 60s plank