Monday 8th August - Sunday 14th August 2022

Monday 8th August

 

Strict press

 

5 x @ 75%

3 x @ 85%

1+ @ 95%

 

Rest 2 mins between sets 

 

Empty BB frontal raises 

3 x 10

 

3RFT

12 BMU 

10 GTOH 60/40kg 

15 burpee over bar 

20 Front rack lunges

 

Then..

In remaining time max cals row/ bike/ ski

 

Time cap: 15 mins

 

Tuesday 9th August 

 

Front squat

 

5 x @ 75%

3 x @ 85%

1+ @ 95%

 

Rest 2 mins between sets

 

Double heavy Russian KBS

3 x 8 ( 2 x 32kg/ 2 x 20kg)

 

10RFT:

3 Snatch 60/40kg

15 Wall balls 9/6kg 

25 double unders 

 

Time cap: 23 mins

 

Wednesday 10th August

 

Deadlift 

 

5 x @ 75%

3 x @ 85%

1+ @ 95%

 

Rest 2 mins between sets

 

Good mornings 

2 x 20-30

 

5RFT:

15 T2B

20 Box jump overs 22”/20”

10 Devils press 2 x 22.5kg/ 2 x 15kg

 

Time cap: 18 mins

 

Thursday 11th August 

 

10 mins to build to a heavy clean + hang clean + jerk

 

Then mins 10-15

3 – 5 sets @80% of above 

 

Clean pulls

Go every minute

4 x 3 @ 100%+

 

Go every 6 mins x 3

 

For time:

30 cals row/bike/ ski 

400m Run

50 double unders 

 

Friday 12th August 

 

Weighted narrow grip chin up

3 reps go every 90 secs x 10

 

Banded pull ups

3 x 10+

Rest 2 mins between sets

 

AMRAP 15

20 Deadlift 70/50kg

15 STOH 

8 RMU

 

AMRAP 3

Max distance row/ ski

 

Saturday 13th August 

 

10 mins to build to a heavy TNG snatch triple

 

Then in mins 10-15

3-5 sets @ 80% of above

 

In pairs AMRAP 25

Partner A

9 Thruster 42.5/30kg

12 Pull ups

15 Cals row/ bike/ ski/ echo

 

Partner B

400m run – switch when back from run

 

Sunday 14th August 

 

Back squat

 

5 x @ 75%

3 x @ 85%

1+ @ 95%

 

Rest 2 mins between sets

 

Over head BB lunges

2 x 30 AHAFA

 

“The Chief “

 

AMRAP 3

3 power cleans 60/40

6 press ups

9 air squats 

 

Repeat 5 times