Monday, July 30th - Saturday, August 4th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLD L – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      4 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 75% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10

(B2) DB row – 5 x 8 – 10

 

(C) 3 rounds

·      push ups – AMRAP in 60s

·      100 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 3 x 6

 

(B1) DB step ups – 3 x 8each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      20 wall ball, 20lbs

·      20 cals row

·      20 power cleans,  95lbs

 

Thursday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 30s (quality, not fast)

 

(B1) Push press – 75% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C)

·      10 alternating DB push press

·      20m mixed rack overhead carry (one on shoulder, one overhead)

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm)

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) 4 rounds

 

·      20 single arm overhead walking lunge

·      20 KBS

 

 

 

(D) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes