Monday 30th - Sunday 5th September

Monday 30th August

 

Clean and 2 x jerk 

 12 x 1-2 @ 70+%, Go every 60 to 90 seconds

 

For time:

12 Power clean and jerk @ 60/40kg 

10 HSPU 

24 Pistols, alternating 

10 HSPU 

9 Power clean and jerk @ 60/40kg 

10 HSPU 

36 Pistols, alternating 

10 HSPU 

6 Power clean and jerk @ 60/40kg 

10 HSPU 

48 Pistols, alternating 

10 HSPU 

 

Time cap: 17 mins

 

Tuesday 31st August

 

Deadlift 

go every 2 minutes

6 x 4 @ 80+% 

 

3 sets of:

2-minute AMRAP

12/8 cals bike/ row/ ski

8 Box jump over

4 Power snatch 50/35kg

Rest 1 min

then

In a 2-minute window

12/8 cals bike/ row/ ski

+

AMRAP in remaining time

5 Hang clean 50/35kg

5 Bar facing burpee

Rest 1 min

 

Wednesday 1st September

 

Push press 

4 x 4 @ 80+%

Rest 2 mins between sets

 

4RFT:

21 KBS 

15/12 Cals row/ bike/ ski 

9 Pull ups 

Run 200m 

 

Time cap: 14 mins

 

 

Thursday 2nd September

 

Snatch pull + 2 x Snatch 

Go every 90-seconds @ 70+% x 10 sets

 

AMRAP 6

10 Ring muscle up

30 Wall balls 9/6kg

100 Double unders

Rest 1 min

AMRAP 6

12/9 cals row/ bike/ ski

50 Double unders

25 Wall ball 9/6kg 

5 Ring Muscle ups

 

Friday 3rd September

 

Back squat  

5 x 5/4/3/3/2 @ 80+% 

Rest 2 mins between sets

 

“Cindy”

AMRAP 20

5 pull ups

10 press ups

15 air squats

 

Saturday 4th September

 

Push Jerk 

5 x 4 @ 80+% 

Rest 2 mins

 

4RFT:

400m Run 

24 T2B 

12 Deadlift 140/100kg 

 

Time cap: 18 Mins

 

Sunday 5th September

 

Front Squat

5 x 5/4/3/3/2 @ 80+% 

Rest 2 mins between sets

 

AMRAP 15 ( in pairs)

7 Burpees

6/4 cals bike/ ski/ row

3 Right-Arm Dumbbell Hang Clean and jerk (22.5/15 kg

3 Left-Arm Dumbbell Hang Clean and jerk 22.5/15 kg

 

Partners switch after each full round.