Monday the 29th to Friday the 2nd of August

Monday

0 to 9 – 2 deadlifts on the minute every minute (increase weight each set but focus on safe technique)

10 to 15 minutes – rest

15 onwards

3 4 minute rounds with 2 minutes break between rounds

400m run + max devil press for the remainder of the 4 minutes

OVERTIME

ANNIE

50/40/30/20/10

double unders
situps

Tuesday

45s on 15s off for 25 minutes;

1. dumbbell goblet squats – go heavy
2. plank
3. box jumps 30/24″
4. handstand pushups or pushups
5. toes to bar or knees to chest

OVERTIME

5 minute bike
3 minute rest
4 minute bike
2 minute rest
3 minute bike
1 minute rest
2 minute bike

aim for max cals within the time

Wednesday

every 30 seconds for 15 minutes – finish on 14:30 for a total of 30 reps

1 power clean + pushjerk (3 second pause in the catch on the power clean and a 3 second pause in the catch on the push jerk)

15 to 20 rest

20 to 35

AMRAP 15 minutes

15 cal ski or row (alternate each round)
10 dumbbell hang squat cleans 22/15kg
1 to 5 rope climbs (you choose how many, its should be a number you can keep moving on)

OVERTIME

50 burpees
800m run

Thursday

Density

30 minutes of:

10 dumbbell shoulder press
10 ring rows
20 dumbbell lunges (10 each leg alternating)
200m run

Recovery

40 minutes of empty prowler walk – every 5 minutes do 2 minutes mobility – if there is more than 1 person team up and alternate between walking and mobility

Friday

Teams of 2: same sex

amrap 8 minutes

30 hang power snatch or hang power clean – pick a weight you can do 5s with
40 lateral bar burpees
50 squats

rest 2 minutes

amrap 8 minutes

sled pull

rest 2 minutes

amrap 8 minutes

30 thrusters 45/30kg
40 pullups or 30 chest to bar or 20 bar muscleups
50 box jump overs

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