Monday the 10th to Friday the 14th of June

Monday

10 rounds of:

10 push press from rack (choose a weight thats doable for all 10 reps, adjust weight throughout the workout if you go to heavy or to light)
10 strict pullups, chest to bar or banded pullups
10 burpee box jump overs
rest 90 seconds between rounds

There is a 40 minute cap on this workout

OVERTIME

5 rounds of:

10 dumbbell hang clean and pushpress (20 in total)
10 to 20 ghd or abmat situps (unless you do ghd situps regularly do no more than 10, beginners should do abmat situps)

Tuesday

4 rounds of: (40 minutes in total)

emom by 5 – 10/7 cals on a machine

immediately into

emom by 5 – 5 deadlift – add 5% from last weeks weight – bootcamp do double kettlebell deadlifts

OVERTIME – 3 by 12 of weighted hip extensions

Wednesday

10 rounds of:

10 dumbbell bench press
10 double dumbbell bent over rows
30 to 50 double unders or 50 single unders
rest 90 seconds between rounds

there is a 40 minute cap on this workout

OVERTIME – 4 sets of:

10 seated dumbbell curls
10 standing overhead tricep extensions
rest 60 seconds between sets

Thursday

active recovery – 30 minute machines – 5 minutes each
every switch over do 10 squats, 10 situps and 20 second hang from bar

Density

25 minutes of:

10 to 15 floor press
10 to 15 croc rows each arm
20 dumbbell box step ups – 1 each hand
20 situps

Friday

EMOM by 40

even – 5 back squat at around 60% – adjust mid workout if needed
odd – 15/12 cal row or 10 to 15 toes to bar or knees to chest – switch every round between the 2

OVERTIME

AMRAP 3 minutes – hang squat cleans 45/30kg

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