Monday 18th - Sunday 24th July 2022

Monday 18th – Sunday 24th July

 

Monday 18th July

 

Snatch complex

 

Go every 90 secs x 10

Hang snatch + Snatch @ 60%+

 

6RFT:

15 GTOH 42.5/30kg 

40 Double unders 

Run 200m

 

Time cap: 15 mins

 

Tuesday 19th July

 

For time:

60 Kettlebell Swings 24/16

60 Box Jump 24/20”

60 Air Squats

60 Push ups

60 Burpees

60 Pull ups

60 Sit ups

60 Cals row/ bike/ ski

60 Double unders

60 Wall Ball 9/6kg

60 DB snatch 22.5/15kg

 

Time cap: 40 mins

 

Wednesday 20th July

 

Clean and jerk complex

 

Go every 90 secs x 12

3 x TNG power clean @ 60%+

 

AMRAP 16

9 BMU 

12 Burpee over bar

15 Deadlift 80/55kg

19/14 Cals row/ bike/ ski

 

Thursday 21st July

 

Deadlift 

10 mins to build to a heavy 8

 

Strict T2B

3 x 8

 

5RFT:

9 Power snatch 50/35kg

12 OHS

15 T2B

400m run

 

Time Cap: 22 mins

 

Friday 22nd July

 

“Max out Friday!”

 

Build to a heavy clean in 12 mins

 

6RFT:

20 Wall balls 

10 DB Box step overs 2 x 22.5/ 2 x 15kg 

50 Double unders

 

Cash out: 60/42 cals row/ bike/ ski

 

Time cap: 22 mins

 

Saturday 23rd July

 

Back squat

3 x 3 @ 85%+

Rest 2 mins

 

“Big sexy”

 

5 RFT:

6 Deadlifts 140/95kg

6 Burpees 

5 Cleans 100/70kg

5 C2B pull ups 

4 Thrusters 70/52.5kg 

4 RMU

 

Time cap: 35 mins

 

Sunday 24th July

 

Pull up progressions

 

EMOM 12

  1. 10- 15 pull ups ( time to practise butterfly, C2B, kippingh etc )
  2. 20 pike ups

 

Hanging L-sit holds

5 x 10 – 20 secs

Rest as needed

 

AMRAP 8

10 cal Row 

10 Burpee over erg

 

Rest 2 mins

 

AMRAP 8

10 cal echo

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