Monday 16th August

Build to 8RM Push Press

3 sets x 8 push press @ 90% of above 

Rest 2 mins

EMOM x 8

1. 5- 10 Wide arm pull ups
2. 5- 10 Chin ups 

AMRAP 15

8 GTOH 42.5 / 30kg

10 Bar facing burpee over bar

*Every 90 secs 30 Double unders

Tuesday 17th August

Build to a 2RM Back Squat w/ 5 sec pause in 1st rep

Then 5 sets x 2 back squat @ 80% of above w/no pauses

Rest 2 mins between sets

6RFT:

16 DB Overhead lunge 

12 Pull ups 

20/ 14 Cals row/ bike/ ski 

Time cap: 15 mins

Wednesday 18th August

Snatch Double 

Build to 70- 80% then

Go every 90 secs x 10 sets

:

Against a running clock 22:00 mins

4RFT:

Run 200m 

30 Sumo Deadlift High Pull 42.5/130kg  

20 Box Jump Over 

10 T2B 

At 14:00 – 22:00 mins

Max weight hang snatch

Thursday 19th August

For time: ( similar format to 12 days of Xmas )

1 – Squat Clean

2 – Front squat

3 – BMU

4 – 40 Double unders

5 – T2B

6 – Pull ups

7- Box Jumps

8 – Cals bike/ row/ ski

9 – Double DB hang snatch 15/12.5kg

10 – DB box step overs

*Start with 1 then 1 + 2 then 1 + 2 + 3 etc etc

Friday 20th August

Build to a 2RM front squat w/ 3 sec pause in the 1st rep

Then 5 sets x 2 @ 80% of above w/ no pauses

Rest 2 mins between sets

For time:

Cash in: 40 Down ups 

21 – 18 – 15 – 12 – 9 

Cals Row/ Bike/ ski 

Hang power clean 50/ 35kg 

Cash out: 40 down ups

Time cap: 16 mins

Saturday 21st August 

Clean doubles @ 70 – 80%

Go every 90 x 10 sets

Go every 4 mins x 4

For time:

25 Wall balls 9/6kg 

20 KBS 24/ 16kg 

15 K2E 

10 Cals ski/ bike/ row 

Sunday 22nd August

Deficit deadlift (stand on 10kg Plate )

E2MOM 

4 sets x 8 deadlifts @70%

Strict single leg T2B

4 sets x 10 e/leg

Rest as needed

5RFT:

30 Alt DB Snatch 22.5/15kg

20 Air squats 

15 Burpee Pull ups 

Time cap: 17 mins