6th September - 12th September 2021 

Monday 6th

 

Front Squat

 4 x 6 @76-82%1RM

Rest 2 – 3 mins

 

16 Min Clock:

Cash in 1000m Row or Ski

Then AMRAP with remaining time of:

8 HSPU

8 Box Jumps 24/20”

8 KBS 32/24kg

 

Tuesday 7th

 

Clean + Front Squat + Jerk

Every 75 secs for 12 (Start at 70% 1RM build if moving well)

 

AMRAP 4

Clusters 70/55kg

 

Rest 1 

 

AMRAP 5

15 Calories 

30 Dumbell suitcase reverse Lunges 1 x 22.5/15kg (switch arm after 15 reps)

 

Rest 1 

 

AMRAP 6

5 Pull Ups

10 Press Ups

15 Ab Mat Sit Ups

 

Wednesday 8th

 

Build to a 5RM Seated DB Z press

Then 3 x 5 @85% of above

Rest 2 mins

 

3 x 15 Depth press ups (on dumbbells)

Rest 90 secs

 

5RFT:

200m Run

15 Thrusters 42.5/30kg

5 Ring Muscle ups

(Timecap 17)

 

Thursday 9th

 

Deadlift 5 x 5 @80-85%1RM

Rest 2-3 mins

 

For time:

150 Double unders

25 Power snatch 35/25kg

100 Double unders

25 Power snatch 35/25kg

50 Double unders

25 Power snatch 35/25kg

(Timecap 12)

 

Friday 10th

 

Back Squat

5 x 10 @50%1RM (Speed or deload)

Rest 2 mins

 

4RFT:

800m Run

25 Wall Balls 9/6kg

25 T2B

(Timecap 30)

 

Saturday 10th

 

Partner WODS

WOD 1:

 

AMRAP 20

30 Calories (Split evenly)

30 Syncro DB Hang clean and Jerk 1 x 22.5/15kg

30 Calories (Split evenly)

30 Syncro Down Ups

 

Rest 5 mins

 

WOD 2:

 

AMRAP 20 

400m Run (together)

50 Devils Press (Split reps however you like.. you go, i go)

400m Run

50 Pull Ups (Split reps however you like.. you go, i go)

 

Sunday 11th

 

Snatch + OHSt + OHS

Every 75 secs for 12 (Start at 70% 1RM build if moving well)

 

3RFT:

30 Calories

20 Burpee over bar

10 Deadlifts 120/85kg

(Timecap 16)