Monday the 1st of July

10 rounds of: – 40 minute cap

5 Back Squats 65-70% of 1RM
10 dumbbell glute bridges
(Make sure to pause at the top for 1sec. each rep)
10 Heavy Russian KB Swings (Heavy as possible)
10 Toes-To-Bar

Rest 60 to 90 seconds after each round

OVERTIME

50 burpee box jumps

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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

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Friday the 21st of June

On the upright rows below, try to stay strict for as long as possible and then you may hinge at
the hip to help you out on the last few reps if needed.
(cheating reps)

2 Rounds:
10 Barbell Strict Press
10 Barbell Upright Rows
Rest 90sec.

then

2 Rounds: (Add 5-10% more weight on each movement)
10 Barbell Strict Press
10 Barbell Upright Rows
Rest 90sec.

then

2 Rounds: (Add 5-10% more weight on each movement)
10 Barbell Push Press
10 Barbell Upright Rows
Rest 90sec.

then

2 Rounds: (Add 5-10% more weight on each movement)
10 Barbell Push Press
10 Barbell Upright Rows
Rest 90sec.

then

2 Rounds: (Add 5-10% more weight on each movement)
10 Barbell Push Jerks
10 Barbell Upright Rows

Rest as needed before the next section

For Time: (Should be around 10-15min. range)

50-40-30-20-10 – dumbbell snatch
5-4-3-2-1 – wallwalks

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Thursday the 20th of June

Recovery

40 minutes of:

400m run
500m row
2 minutes mobility after each set

DENSITY

25 minutes of:

10 to 15 barbell shoulder press from rack
10 to 15 ring rows
20 dumbbell lunges
1 minute plank

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Wednesday the 19th of June

1-2-3-4-5-6-7-8-9-10

Front Squats at 40-50% of 1RM

(if you don’t know this, make it challenging and shoot for unbroken reps. You’re a
lighter drop set later in this workout, so this needs to be heavy and difficult.)

Immediately after you finish, get ready for a drop set to complete our full 100 reps…

(Each set will be lighter. Have the weights set-up so that you can strip them quick
and easily)

20 Front Squats
20 Dimbbell Hip Thrusts
strip some weight, straight into;
15 Front Squats
15 Dumbbell Hip Thrusts
strip some weight, straight into;
10 Front Squats
10 Dumbbell Hip Thrusts
*Keep your form a priority still and just try NOT to break. It’s getting lighter and
less reps, so should be doable.

OVERTINE

10 Rounds For Time:

10 Cal Assault Bike
20 DB Box Step Ups 20” Box

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Tuesday the 18th of June

BOOTCAMP

5 by 4 minute rounds with 1 minute break between rounds

5 burpees
10 dumbbell goblet squats
15 situps

Rgular class

There is a 35 minute cap on this workout

10 Sets:

5 Barbell Bench Press (Heavy as possible, but unbroken)
immediately into;
5 Weighted Pull-Ups or 10 banded pullups (Heavy as possible, but unbroken)

Rest 1min between sets

Then

Rest 3min. (Including the 1min. above)

10 Sets:

5 DB Incline or flat Bench Press (Heavy as possible, but unbroken)
immediately into;
5 Double DB Bent Over Rows (Heavy as possible, but unbroken)

Rest 1min between sets

OVERTIME

AMRAP 6 minutes

6 burpee box jump overs
6 toes to bar or knees to chest

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Monday the 17th of June

10 Rounds: 35 minute cut off

10 deadlift
15 Wall Balls
50 Double Unders

Rest 90sec After Each Round

OVERTIME

3 MINUTES OF:

30s situps
30s plank

After the last set go immediately into;

50 Russian Twists with a dumbbell DB
*Left +Right = 1 Rep

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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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Monday the 3rd to Friday the 7th of June

Monday

10 rounds of:

5 back squat at 60% of 1rm
10 dumbbell glute bridges
10 russian kettlebell swings 32/20kg
10 toes to bar

rest 1 minute between rounds

There is a 40 minute cap on this workout

Overtime – 1 set of max wallballs

Tuesday

pick a weight that you can get almost if not all of the first set of shoulder press unbroken with.

20 shoulder press
500m row or 400m run
20 pushpress (add 10% more weight)
500m row or 400m run or bike
20 push jerk (add 10% more weight)
500m row or 400m run or bike
20 push press (subtract 10% from first pushpress)
500m row or 400m run or bike
20 shoulder press (subtract 10% from first shoulder press)
500m row or 400m run or bike

Overtime

4 sets of:

max dumbbell hammer curls
max dumbbell skull crushers

rest 1 minute between sets

then

100 barbell curls with a reverse grip

Bootcamp

AMRAP 25 minutes

10 burpees
15 wallballs
20 situps

Wednesday

10 rounds

400m run
10 deadlifts
10 strict pullups

Overtime

3 sets of max weighted hip extensions

Thursday

Recovery session

30 minutes row, bike and ski

alternate every 5 minutes

20 minutes mobility of your choice

BOOTCAMP

25 minutes of:

12 dumbbell top to top shoulder press
12 ring rows
12 heavy dumbbell goblet squats

Friday

Teams of 2:

0 to 15 minutes:

barbell bench press – sets of 10 each

while 1 partner is benching the other uses a machine

15 to 20 – rest

20 to 35

40 dumbbell floor press
40 box jumps
60 double unders

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Friday the 31st of May

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

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