12th - 18th July 2021

Monday 12th July

 

4 Supersets:

6 Chin Ups @31×3

Rest 15 secs

8 Pendlay row (moderate weight)

Rest 90 secs

 

For time:

25 GTOH 50/35kg 

200m Run 

10 Muscle ups 

20 GTOH 60/42.5kg 

200m Run 

8 Muscle ups 

15 GTOH 70/50kg 

200m Run 

6 Muscle ups 

10 GTOH 80/57.5kg 

200m Run 

4 Muscle ups 

5 GTOH 90/65kg  

200m Run 

2 Muscle ups 

 

(Timecap 23)

 

Tuesday 13th July

 

Deadlift  

8 x 3 (AHAFA @ 30×1)

Rest 2 mins

 

“Fight Gone Bad”

3 Rounds for Total reps:

 

1 Min Wall Balls 9/6kg

1 Min Sumo DL High Pull 35/25kg

1 Min Box jumps 24/20”

1 Min Push press 35/25kg

1 Min Calories

Rest 1 Min

 

(17 mins)

 

Wednesday 14th July

 

Back Squat 

5 x 5 (AHAFA @ 30×1)

Rest 2 mins

 

2 x 8/s DB loaded Split squats

AMRAP 12

3-3-6-6-9-9…..

STOH 60/40kg

C2B Pull Ups

 

Every 2 mins complete 30 Double unders

 

Thursday 15th July

 

Snatch Ladder 

 

EMOM 12

1 Snatch

 

Start at 50% of 1RM Snatch and go up in 5% increments to a potential new 1RM

 

Every 3 mins for 18 mins

6 Hang Power Snatch 50/35kg

12 OHS 50/35kg

Max Burpee over bar to 2:15

 

Note: Score is Burpee reps

 

Friday 16th July

 

Every 90 secs x 8 sets

Push Jerk + Split Jerk (build to heavy)

 

For time:

21-18-15-12-9-6-3

Calories

Thrusters 42.4/30kg

(Timecap 18)

 

Saturday 17th July

 

Partner up You go, I go for all rest today

 

Deficit Reverse Lunges (20kg plate)

4 x 16 (DB Suitcase loaded AHAFA) 

 

4 X 10m Hop on each leg (all on one side the the other)

 

Partner WOD:

4RFT:

50 Wall balls 9/6kg

40 Ab mat sit ups

30 KBS 24/16kg

20 Pull Ups

100m Run as pair 

(Split reps as you like timecap 24)

 

Sunday 18th July

 

Every 30 secs for 10 mins

Clean @80% 1RM

 

EMOM 18

Min 1 – 12/8 Calories

Min 2 – 5 Wall Climbs

Min 3 – 12 DB Box Step overs 2×22.5/15kg