Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

The 7 Remix

7 Rounds

7 Box jump overs 24/20”
7 HSPU
7 Thrusters 115/75
7 T2B
7 KB swing 53/35
7 PU
7 Burpees

AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – 135/95
Kilos – 61/43

For 60mins
1km Row
2-5 Wall Climbs
40m Reverse Sled Drag
5/side Quad Rotations

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

AMRAP 18

12 Ring Dip
5 Power clean 90/60kg
21/17 Cal row.
14 Box over burpees

A: Doubles pause squat clean, down hold 3 sec. + split jerk
B: Muscle snatch with hip + double no hook no feet squat snatch
C: Snatch pull Emom7’ :4 rep of max squat snatch

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

2 min ON 1 min OFF (alternate A&B) x 10 sets
A :
8 DB thruster
4 DB burpee

B :
15 medball clean
Max cal row remaining time

Log your score in each 2 min!