Workouts July 10 - July 15

Monday

Warm Up
3 Rounds
30 seconds at each
Push Ups
Ring Rows
Coffee Table
Prone Pass overs

A/ Bench Press 5 x 5
- every 2 minutes
+ 1 - 5kgs from last week

B/ Strict Press
4x8
Every 90 seconds
*Same weight as last week's strict press

C/Strength Circuit
C1. 8-12 Upright Row
C2.  8-12 Dips
C3.  8-12 DB Bench Flyes
C4. Rest
*Use a weight as required to move with good form.


Tuesday

Warm Up
Barbell Skills Warm Up

A/ Power clean
5x5
Build towards workout weight
Every minute


B/ 4 RFT
30 Wall Balls
15 Burpees
3 Power Cleans 90/65

*Beginners scale to 3 rounds if unable to complete 50 wall balls in 4 mins
*Scale clean weight to approx 90% of 1RM
*16 min cap
 

Wednesday

Warm Up
Durante Core
For Quality
10 Minutes

A/Beat Swings 5 x 10
Every minute for quality
*intermediate on rings

B/AMRAP 20
200m Run
20 Pull Ups
20 Push Ups

Thursday

Warm Up

3 Rounds
30 seconds at each
Alt Lunges
Drinking Bird
Frogger Stretch
Pigeon Stretch

A/ Back Squat 5x5 Back Squat
- every 2 minutes
+ 2.5 - 10kgs from last week

B/ Deadlift
4x8
Every 90 seconds
*Same weight as last week's deadlift

 C/ Strength Circuit
EM x 20
C1. 12-18  KB Split Squats 6/ side
C2. 8-12 DBall Sumo Squats
C3. 8-12 Cyclist Squats**
C4. Rest

*All reps weight as required to get the rep range with good form.
**http://www.prioritystrength.com/cyclist-squat 

Friday

Warm Up
Coaches Choice

A/ HSPU 5x10
Or
Wall walks 3 x 10
Every minute

B/ AMRAP 12
10 DB Thrusters 50/35
8 DB Push Press
6 Ring Muscle Ups
*Scale to ring rows


Saturday

Warm Up
Bring Sally Up

A/ 
Teams of 3 Complete
9000m Row + 9000kg Front Squats
P1 -  30 strokes
P2 - 30kg Front Squats
P3 - Rest

35 Min Time Cap

Ben Lambert