Monday 1st - Sunday 7th August

Monday 1st

 

Back squat 

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

2 mins rest in between sets

 

KB front rack box step ups

2 x 15 e/leg

 

AMRAP 20

5 BMU

10 hand release press ups

15 DB deadlifts 22.5kg/ 15kg

 

Tuesday 2nd August 

 

Strict press

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

2 mins rest in between sets

 

Ring dips

2 x 30

 

Go every 4 mins x 5:

10 Hang power clean 50/35kg

9 STOH

30 double unders

200m run

 

Wednesday 3rd August 

 

Front squat

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

Rest 2 mins between sets

 

Frog pumps

2 x 30

 

5RFT:

20/ 14 Cals Row/ bike/ ski

12 T2B

8 Squat snatch 70/50kg

 

Time cap: 17 mins

 

Thursday 4th August 

 

Deadlift 

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

Rest 2 mins between sets

 

DB RDL

2 x 15 e/leg

 

AMRAP 11

15 Cluster 42.5/30kg

21 Pull ups

42 Double unders

 

AMRAP 4

burpee over bar

 

Friday 5th August 

 

10 mins to build to a heavy clean and jerk double

 

Then within 5 mins

3-5 sets @ 80% of above 

 

AMRAP 16

30 Cal Row/ Ski

30 DB hang clean and jerk 1 x 22.5kg/ 1 x 15kg

30 Box jump overs 22”/20”

30 T2B

 

Saturday 6th August 

 

Weighted commando pull ups

6 x 5

Rest as needed

 

Strict tuck shins to bar

2 x 10-15

 

30 RFT:

5 wall balls 9/6kg

3 press ups

1 power clean 80/55kg

 

Time cap: 20 mins

 

Sunday 7th August 

 

10 mins to build to a heavy snatch + OHS

 

Then within 5 mins

3-5 sets snatch @ 90% of above 

 

6RFT:

400m run with wall ball 9/6kg

40 Double unders

15 C2B pull ups

 

Time cap: 22 mins