Monday 13.07.2026
- Nicole Ascott
- Jul 12
- 1 min read
*REPEAT WEEK (21 - 27 July 2025)
Fitness:
A. Back Squat: Build to a tough 5 in 15 minutes, then 2 x 5 x 80% of that.
Compare to 21/7/25
Ryan L: 150kg
Nikki A: 95kg
B. Every 4:00 x 4 sets:
2 min AMREP:
20/15 Calorie Bike Erg
10 Front Squats (40/30kg)
Max Double Unders in the remaining time
- 2 min rest between rounds -
*Choose a F.Squat that's challening but you can do unbroken.
*Modify DUs to heavy rope singles.
Compare to 21/7/25
Tim D: 195
Sophie H: 205
Performance:
A. See Fitness
B. Every 4:00 x 4 sets:
2 min AMREP:
20/15 Calorie Echo Bike
10 Front Squats (60/40kg)
Max Double Unders in the remaining time
- 2 min rest between rounds -
Compare to 21/7/25
Lawson B: 206
Grace B: 210
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