Thursday the 18th of July

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 17th of July

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 or machine
20 DB Box Step Ups 20” Box

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Tuesday the 16th of July

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 15th of July

10 Rounds: 35 minute cut off

10 deadlift
15 Wall Balls
50 Double Unders

Rest 60 to 90 seconds 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 8th to Friday the 12th of July

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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Friday the 5th of July

Teams of 2:

0 to 15 minutes:

barbell bench press – sets of 10 each

while 1 partner is benching the other partner does air squats

15 to 20 – rest

20 to 35

40 dumbbell floor press
40 box jumps
60 double unders

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Thursday the 4th of July

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

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Wednesday the 3rd of July

10 rounds of:

400 or 200m run
10 deadlift
10 strict pullups

40 minute time cap

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Tuesday the 2nd of July

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

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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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