Tuesday the 21st of May

BOOTCAMP

5 3 minute rounds with 1 minute break between each round

10 dumbbell thrusters
10 ring rows
20 scissor kicks

or

GYMNASTICS

AMRAP 20 minutes

2 rope climbs or 5 bar muscleups
10 handstand pushups
20 high box jumps
50 doubleunders double unders

Finisher

30 seconds situps + 30 seconds plank for 5 minutes

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Monday the 20th of May

TEST WEEK

0 to 8 minutes – 1 rep max back squat
8 to 16 minutes – 1 rep max shoulder press
16 to 20 – rest
20 to 32 – AMRAP 12 minutes

3 devil press 22/15kg
6 front rack dumbbell lunges 22/15kg
9 situps

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Friday the 17th of May

Teams of 2:

AMRAP 25 minutes

40 hang power cleans 52/35kg
40 burpee box jump overs
40 single arm dumbbell pushpress 22/15kg
200m run

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Thursday the 16th of May

Density – 30 minutes of:

10 to 15 dumbbell bench press (go heavy)
10 to 15 ring rows
10 to 15 weighted ghd hip extensions (bring the ghd over to the class side, use a plate for weight)

Rest 60 seconds after each round

or

30 minutes of

4 minutes bike + 1 minutes plank
4 minutes ski + 1 minute situps
4 minutes row + 1 minute scissor kicks

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Wednesday the 15th of May

1.

0/4/8/12 minutes – back squat 8 reps
2/6/10/14 minutes – shoulder press 8 reps

14 to 20 – rest

20 to 23 – max thrusters 35/25kg
23 to 26 – max dball cleans 40/30kg
26 to 29 – max cals on a machine
29 to 32 – max front rack lunges 35/25kg

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Tuesday the 14th of May

BOOTCAMP

5 3 minute rounds with 1 minute break between each round

3 burpees
6 dumbbell snatch
9 situps

or

GYMNASTICS

5 3 minute rounds with 1 minute break between each round

1 rope climb
5 hanstand pushups or 30 second handstand hold
30 double unders

Finisher

8 minute prowler push as a team

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Monday the 13th of May

00.00 – 8 deadlift at 70% or 1rm
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift at 70 %
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift at 70%
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift at 70%
14.00 – 3 to 8 strict pullups or weighted pullups
14 to 20 – rest
20 to 32

AMRAP 12 MINUTES

4 front squats from rack 70/45kg
8 russian kettlebell swings 32/20kg
12 pushups

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Friday the 10th of May

Teams of 2:

AMRAP 10 MINUTES

1 partner does

10 hang power cleans 45/30kg
10 pushups

While the other partner does

double unders

Then swap

Rest 5 minutes then

AMRAP 10 MINUTES

1 partner does

10 push press 45/30kg
10 boxjumps

While the other partner does

burpees

Then swap

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Thursday the 9th of May

Density – 25 minutes of:

15 to 20 dumbbell floor press
15 to 20 dumbbell croc rows each arm
15 to 20 glute bridges with a dumbbell

or

25 minutes of

40 cal row
40 cal bike
40 cap ski

Every machine change do 20 abmat situps

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Wednesday the 8th of May

1. 0/4/8/12 minutes – back squat 8 reps
2/6/10/14 minutes – shoulder press 8 reps

2. Karen

150 wallballs – 12 minute cut off

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