Monday 21st- Sunday 27th July 2021

Monday 21st June

 

Push jerk + Split jerk 

Go every 90 secs x 10 sets @ 80%

 

For time:

30 GTOH 50/35kg 

Run 400m 

10 Pull ups 

20 GTOH 50/35kg 

Run 400m 

10 Pull ups 

10 GTOH 50/35kg 

Run 400m 

10 Pull ups

5 GTOH 50/35kg

Run 400m

10 pull ups

 

Time cap: 15 mins

 

Tuesday 22nd June

 

BB back rack lunges

3 sets x 20 reps

DB Bulgarian split squats

2 sets x 20 reps

 

3 RFT:

30 KBS 24/26kg 

20 HSPU 

30 Cals Bike/ Row/ Ski 

Rest 1 min

Then in the remaining time..

Max Snatch + 2 OHS

 

Time cap: 20 mins

 

Wednesday 23rd June

 

Clean @ 80%

Go every 45 secs x 20 sets

 

AMRAP 16

6 Burpee box jump overs

8 T2B

20 Double unders

 

E2MOM

8 DB Thruster 22.5/15kg

 

Thursday 24th June

 

EMOM 10

6- 8 chin ups (add weight if possible)

 

Ring bicep curls

3 set x 15 reps

 

4 RFT:

21 OHS 42.5/30kg 

18 K2E 

15/12 Cals Bike/ Row/ ski 

9 DB Devils press 22.5/15kg 

 

Time cap: 18 mins

 

Friday 25th June

 

Tempo Sumo Deadlift 31X1 AHAFA

4 Sets  x 7 reps

 

AMRAP 22

22 wall balls

22 power snatches 35/20kg

22 Box Jumps

22 Push Press

22 Calorie Row

 

Saturday 26th June

 

Tempo Back squat 

4 sets x 5 reps @ 65-75% 2312

 

2 RFT:

20 DB Squat cleans 22.5/15kh

20 burpees

200m run

20 DB push press

20 double unders

200m run

20 Overhead DB lunges

20 DB power cleans

200m Run

 

Sunday 27th June

 

Snatch @ 80%

Go every 45 secs x 20 sets 

 

For time:

5 rounds of cindy

1 Round of DT

4 rounds of cindy

2 rounds of DT

3 rounds of cindy

3 rounds of DT

2 rounds of cindy

4 rounds of DT