22nd June - 10th July

22nd June

3-4 sets:

10 Single-arm ring-rows per side

Max quality reps – Tuck-up / L-sit supinated pull-ups (scale to banded or supinated lat pull-downs)

8-12 Rotating knee raises per side

 

3-4 sets:

10 Chest flies for max stretch

12 Glute bridge floor press @ 31×2

8 Half kneeling Arnold press per side

 

3-4 sets:

10 Reverse hypers

10 DB deadlifts

20 Jumping squats w/2xDB’s

 

Saturday 26th June

3-4 sets:

8 Single-arm ring roll-outs per side

8 Archer ring press-ups per side

10 DB Sotts press for quality

 

3-4 sets:

20 Behind-the-neck lat pull-downs

12 Cable rear delt flies

12 DB piston rows

 

3-4 sets:

15-20 Ring body saw

20-meters DB OH walking lunges

10 DB push-press @ same weight

 

Tuesday 29th June

AMRAP 6 (for quality):

10 DB death march

10 Walking lunges

10 Wide squats @ bodyweight

rest 4 minutes to rotate

AMRAP 6 (for quality):

10 DB deadlifts

10 Jumping lunges

10 Narrow squats @ bodyweight

rest 4 minutes to rotate

AMRAP 6 (for quality):

10 DB power cleans

10 Ice skaters

10 Single leg squats w/toe tap support per side

rest 4 minutes to rotate

AMRAP 6:

20 Plate Turkish sit-ups

16 Crossbody v-ups

12 Squat thrusts

 

Saturday 3rd July

 

EMOM 8-12 (whilst another group is working through the sets)

odd: 8 max height DB jumps w/2 second pause @ bottom + max DB press-ups

even: 8 max height wall-ball throws w/2 seconds pause @ bottom + max reverse lunges

 

3-4 Sets:

4-8 DB bench press @ 21×1

12-14 Dual DB row

16 Toes to DB with a controlled negative

 

3-4 Sets:

12 DB skull crushers

12 Cable bicep curls

12 Diamond press-ups

 

Tuesday 6th July

3-4 Sets:

max effort single-arm dead hang (if sub 20 seconds – two arms)

12 Single-arm landmine press

20 GHD back extensions

 

3-4 Sets:

12 DB Z-press

12 Wide goblet squats for max depth

8 DB sotts press @ light for quality

 

3-4 Sets:

12 DB pronated curls

12 Cable tricep extensions

12 DB supinated anterior shoulder raises