Monday 11th - Sunday 17th July 2022

Monday 11th July

 

EMOM 12

  1. 3- 8 RMU
  2. 20-25 Hollow Rocks

 

Go every 5 mins x 5

200m Run

15 Power Cleans 60/40kg

20 HSPU

 

Tuesday 12th July

 

Snatch complex

 

Go every 90 secs x 12

Power snatch + OHS @ 60%+ 

 

AMRAP 6

60 Double unders

20 T2B

10 OHS 60/40kg

 

Rest 1- 2 mins

 

AMRAP 6

60 double unders

20 burpee over bar 

10/ 7 Cals 

 

Wednesday 13th July

 

In pairs complete for time:

 

80 cal row/ ski 

80 Back squats 80/50kg

80 Alt DB snatch 22.5/15kg 

 

Rest 4 mins

 

80 cal bike/ echo 

80 STOH 80/50kg 

80 pull ups 

 

Rest 4 mins

 

800m run as a pair 

80 deadlift 80/50kg 

80 Press ups 

 

Time cap: 45 mins

 

Thursday 14th July

 

Clean and jerk complex

 

Go every 90 secs x 10 

3 hang power cleans + 1 STOH @ 50%+

 

5 RFT:

15 Box jumps 22”/20” 

15 T2B 

5 Devils press 2 x  22.5/2 x 15kg  

 

Time cap: 20 mins

 

Friday 15th July

 

Super set:

 

Good mornings

4 x 6- 8 @ 30- 40% of back squat 1RM

Abmat sit ups

4 x 25 

 

“ANDY BROOK”

 

AMRAP 19

38 Power clean 52.5/ 35kg

38 Cals row/ bike/ ski

38 Wall balls 9/6kg

38 Lateral burpee over bar

 

 Saturday 16th July

 

Clean

 

12 mins to build to a heavy hang clean

 

In pairs complete as many reps as possible YGIG:

 

AMRAP 25

30 Cals Row/ bike/ ski

30 DB STOH 2 x 22.5kg / 2 x 15kg

30 Pull ups

400m run ( break up into 2 x 200m shuttles YGIG)

 

Sunday 17th July

 

Back squat

7 x 2 @ 90%

Rest 2 – 3 mins

 

For time:

10 – 9 – 8 -7 ….1 -2 -3 -4 – 5…..10

KBS 24kg/16kg  

Press ups 

Single KB Front rack lunges 

Cals row/ bike/ ski + 10 cals 

 

Time cap: 22 mins