Monday the 24th to Friday the 28th of June

MONDAY

10 rounds of:

10 pullups – strict if possible or strict/kipping or banded
10 dumbbell bench press (go heavy but every set should be unbroken)
15/10 cal on a machine – keep the machine close so you dont waste time
60 to 90 second break between rounds

35 minute cut off – if you finish 10 rounds within 35 minutes stop

OVERTIME

4 rounds of:

Max pushups
Max ring rows

90 seconds break between rounds

TUESDAY

regular class

0 to 8 minutes

Work up to a heavy 3 rep back rack lunge (3 reps each leg alternating and take the bar from the rack)

8 to 10 minutes – rest/set bar for part 2

10 to 20 minutes

20 back rack lunges from the rack 45/30kg
20 dumbbell glute bridges 22/15kg

20 to 25 – rest

25 to 40

10 rounds

10 dumbbell goblet squats
10 toes to bar

If you finish the 10 rounds within the 15 minutes stop

bootcamp

5 4 minute rounds with 1 minute break between rounds

10 dumbbell lunges
10 kettlebell swings
10 situps
10 pushups

WEDNESDAY

0 to 20 minutes

Every 4 min. X 5 rounds:

20/15 Cal assault bike (Or machine available)
20 Push jerk or push press – choose a weight you can do unbroken, adjust each round if needed

20 to 25 – rest

25 to 30 minutes

You do 5 I do 5 Hang High Pulls (Wide stance like a sumo deadlift
high-pull, but from the hang and use a little hip hinge to do an aggressive
upright row. Partner Up if you can OR do sets of 5 with a work to rest ratio)

30 to 32 – rest

32 to 40

3 Sets:

DB Front lateral raises to failure
immediately into;
DB Side lateral raises to failure
immediately into;
DB rear delt flys to failure

Rest 1 minute between each round

THURSDAY

If you did all 3 days of our new program today is an active recovery day or a complete rest day.

Active recovery = cardiobility

40 minutes of machine work at a conversational pace

Every 6 minutes do 2 minutes of mobility and switch machines

1. Couch stretch
2. Pigeon stretch
3. Static hang
4. Foward fold

Bootcamp

25 minutes of:

15 to 20 dumbbell bench press
15 to 20 croc rows
20 dumbbell box step ups

FRIDAY

Teams of 2:

Emom × 10 – 20 deadlift @ 40 to 50% of 1rm
One partner does 10 then the other does 10

10 to 15 minutes – rest

15 to 23 – box step ups with barbell on back
One partner does 10 then the other does 10

23 to 25 – rest

25 to 35

Amrap 10 minutes

50 double unders
30 walballs

Leave a Reply

Your email address will not be published. Required fields are marked *

*