Tuesday 22nd June 2021

Band Press Down

• ·       3 x 12 reps

Standing Tricep Extension (DB)

• ·       3 x 8 reps

Chin Ups

• ·       3 x 4 reps
• ·       Interchange with tricep xtn

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 Muscle Ups (alt: pull ups & dips)
• ·       10 Hang Power Cleans (60/40)

Friday 18th June 2021

 

Strict Pull Ups (alt; Band Lat Pull Downs)

• ·       6 sets of 4 reps (6x6 for pull downs)

 

15-12-9

• ·       Push Press (40/30)
• ·       Push Ups
• ·       Step Ups

Rest

12-9-6

• ·       Front Squats
• ·       Dips
• ·       Toes to Bar

Rest

9-6-3

• ·       Thrusters
• ·       Pull Ups
• ·       Mountain Climbers

Thursday 17th June 2021

 

Back Squats

Max reps at each weight

• ·       F – 65, 55, 45, 35
• ·       M – 90, 80, 70, 60

5 Rounds (untimed)

• ·       Row 200m
• ·       Sprint 80m
• ·       50 Double Unders

Rest as required between rounds