Monday 18 July
Barbell press 3x6
EMOM x6
6 press ups
6 burpees
EMOM x6
6 deadlifts
12 reverse lunges
8min work 2 mins rest x2
10 squats
10 db clusters
10 thrusters
10 reverse crunches
10 bicycles
Until finish
20 kb swings
20 glute bridges
20 scissors
29 plank saws
Tuesday 19 July
Squats 3x6
EMOMX6
10 shoulder taps
12 reverse lunges
EMOM x6
8 press ups
8 barbell press
8 min work 2 min rest x2
6 devils press
6 squats
6 squat jumps
6 thrusters
6 leg raises
6 plank toe taps
Finisher
10 plank to down dog
10 warrior squats
10 squats
5 inchworms
29 bicycles
Strong
5x5 negative overhand pull ups
3x4 strict barbell press
3x6 Bulgarian split squats superset 3x6 RDL
3x8 Lat pulldown superset 3x8 side raises
3x8 pause hip thrusts
3x8 high cable SA pulldown
Lying Tricep extension DB 3x10
Hanging leg raises 3x AMRAP
Wednesday 20 July
Stations 3x on each before moving round
1- 10 ball slams, 10 press ups
2- 10 barbell pull ups, 10 bent over row
3- 10 squats, 10 RDL
4- 10 leg extensions, 10 squat jumps
5- 10 seated row, 10 burpees
6- 10reverse lunges, 10 reverse crunches
7- 10 box jumps, 10 db clusters
8- 10 devils press, 10 plank saws
Thursday 21 July
20s on 10s off x3 - all in one place
Down ups
Lunges
Shoulder taps
Press ups
Warrior squats
20-15-10-15-20
Barbell press
Bent over row
KB swings
Plank walks
Ab extensions
Finisher x3
10 in/out jumps
10 side to side jumps
10 reverse crunches
10 glute bridges
Strong
5x5 deadlifts
4x8 triple contraction hip thrusts
3x8 each side rear foot elevated split squats superset with leg extension 3x8 with pause
3x8 lying leg curls superset heels elevated squats 3x8
Seated row rope 3x8 superset underhand Lat pulldown 3x8
Cable crunches 3x15
Friday 22 July
EMOM X6
5 deadlifts
5 burpee over bar
EMOM x6
8 squats
8 thrusters
10 min AMRAP
5 inchworms
10 lunges (5 each leg)
10 glute bridges
10 RDL
20 KB swings
10 reverse crunches
Circuit using cards 20s on 10s off until finish
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