Monday 23rd - Sunday 29th August 2021

Monday 23rd August

 

Build to a Back squat 1RM w/ 3 sec pause in the bottom

 

Then..

 

5 x 1 back squat @ 90% of above ( drive out the squat as fast as possible)

Rest 2 mins

 

4RFT:

30 Pistol squats 

15 Power Snacth 42.5/30kg 

30/21 Cals bike/ ski/ row 

 

Time cap: 18 mins

 

Tuesday 24th August

 

EMOM 15 

Snatch singles @ 70-80%

 

Against a running clock 17 mins

 

4RFT:

12 Front squat 60/40kg .5

12 T2B .5

Run 400m 2

 

At 12:00 – 17:00 mins

Max weight 10RM deadlift

Wednesday 25th August

 

For Time: (with a Partner YGIG)

100 Wall Ball Shots 9/6kg

90 Deadlifts 60/40kg

80 Hand Release Push-Ups

70 Box Jumps 24/20

60 Toes-to-Bars

50 Burpees

40 Power Cleans 

30 Push Presses

20 Weighted Lunges 15/12.5kg

10 Thrusters 

 

Time Cap: 35 minutes

 

Thursday 26th August

 

Build to a Front squat 1RM w/ 5 sec pause in the bottom

 

Then..

 

5 x 1 Front Squat @ 90% of above drive out of the squat as fast as possible.

 

For time:

Cash in: 40/ 28 Cals row/ bike/ ski 

 

5RFT:

10 Pull ups 

20 Box jump overs 

20 Alt DB hang snatch 22.5/15kg 

 

Cash out: 40/ 28 Cals row/ bike/ ski

 

Time cap: 18 mins

 

Friday 27th August

 

EMOM 15 

Clean singles @ 70-80%

 

Go every 5 mins x 4 

 

25 Double Unders  

21 KBS 24/16kg  

15 Ring dips 

12 Down Ups 

 

Saturday 28th August

 

BB Single leg RDL

4 x 10 e/leg

Rest 2 mins

 

Strict Eccentric T2B 5 secs ( bend knees to get T2B then straighten and lower)

3 sets x 6

 

6RFT:

15/12 Cals bike/ ski/ bike 

15 C2B Pull ups 

15 DB Hang Cluster 22.5/ 15kg 

 

Time cap: 17 mins

 

Sunday 29th August 

 

Push jerk @ 70- 80% w/ pause in the catch each rep

4 sets x 6 

Rest 2 mins

EMOM x 8

  1. 12 Supinated BB bent over row AHAFA
  2. 12 Tempo ring rows 31X2

 

AMRAP 15

12 OHS 

15 K2E

30 Double unders

 

*Every 90 secs 5 Down Ups