June 27th-June 2nd

Monday 27th

WARMUP:

"The Matt Chan Warmup"

CONDITIONING: 5–10–15–20–15–10–5 reps for time: Overhead Squats (115/75lbs) Toes-to-bar

Tuesday 28th

WARMUP:

STRENGTH:

20 mins to find your 3RM Deadlift, AND get 3 sets of Max Chin-Ups (Space out the Chin-Up Maxes appropriately)

CONDITIONING:

12 min AMRAP

6 Strict Shoulder Press 6 Strict Pullups 15 KB Swing 15 Double Unders

Wednesday 29th

STRENGTH:

Every 3 mins, for 5 sets (15 mins) HEAVY

5 Front Squat -no racks (Squat Clean the first rep, then squat 4 more reps) 5 Bench Press

Your fifth set should be the heaviest. Build as you go along.

CONDITIONING: (11 mins)

3 min AMRAP

3 Hang Squat Cleans 6 Push Ups 9 Dips

**Rest 1 min

3 min AMRAP

3 Hang Squat Cleans 6 Push Ups 9 Dips

**Rest 1 min

3 min AMRAP

3 Hang Squat Cleans 6 Push Ups 9 Dips

Thursday 30th

0:00-10:00

WARMUP:

12:00-22:00

Advanced: Run 4 laps

Intermediate: Run 3 laps

Basic: Run 2 lap

30:00-54:00

60 seconds at each station, for 24 mins (6 rounds)

Station 1: Row for 60 seconds

Station 2: Rest for 60 seconds

Station 3: Airdyne Bike for 60 seconds

Station 4: Rest for 60 seconds

54:00-60:00

Tell Coach Mackle how much you love running, and fast paced interval training. Foul language is encouraged:-D

Friday 1st

EVENT DAY:

Granite Games Qualifier Event To be announced Thursday night