Monday 2nd - Sunday 8th August 2021

Monday 2nd August

 

Clean

 

Build to heavy complex 

5 Hang clean + 5 Front squat

 

Go every 90 secs x 8 

5 Hang Squat clean at complex weight

 

Go every 3 mins x 5 

Run 200 m 

8 GTOH 60/40kg 

12 T2B 

 

Tuesday 3rd August

 

Sumo Deadlift 

6 sets x 4 AHAFA

Rest 2 mins

 

Hollow rocks ( within your rest period)

6 sets x 20

 

For time:

9 Pull ups 

9/6 Cals bike/ ski/ row 

9 Air squats 

12 Pull ups 

12/9 Cals bike/ ski/ row 

12 Air squats 

15 Pull ups 

15/12 Cals bike/ ski/ row

15 Air squats 

18 Pull ups 

18/15 Cals bike/ ski/ row 

18 Air squats 

21 Pull ups 

21/18 Cals bike/ ski / row 

21 Air squats 

25 Pull ups 

25/ 21 Cals bike/ ski / row 

25 Air squats 

 

Time cap: 18 mins

 

Wednesday 4th August

 

Strict press @ 60%

3 sets x 10 

Rest 2 mins

 

Pull ups

4 sets:

5 Weighted pull ups + 5 BW pull ups

 

AMRAP 15

20 KBS 24/16kg

30 Double unders

20 Overhead squats 42.5/30kg

 

E2MOM

6 Burpees + 10 sit ups

 

Thursday 5th August

 

Back Squat

10 mins Build to 5RM with 3 secs pause in the bottom 1st rep only

 

Then..

3 sets x 5 @80% of heavy no pauses

 

7 RFT:

5 BMU 

14 DB Alt Snatch 22.5/ 15kg 

18 DB Overhead Lunges 

22 Double unders 

 

Time cap: 20 mins

 

Friday 6th August

 

Snatch complex

Build to a heavy complex

Power snatch + Hang snatch + OHS

 

EMOM 8

1 x complex @ 80%

 

AMRAP 2

10 C2B pull ups

10 DB Thrusters 22.5/15kg

 

E2MOM

40 Double unders

 

At the 20 mins

50/35 cals Row/ bike/ ski

 

Saturday 7th August

 

Buy in:

2km run with wall ball

 

5 RFT:

20 Wall Balls 9/6kg 

25 Box jumps 22/20” 

15 Clean 50/35kg 

 

Buy out:

2km/ ski/ row 4km bike

 

Time cap: 35 mins 

 

Sunday 9th August

 

Front Squat

10 mins Build to 5RM with 3 secs pause in the bottom 1st rep only

 

Then..

3 sets x 5 @80% of heavy no pauses

 

6 RFT:

10 Hang squat clean 50/35kg 1

15 Plate GTOH 20/15kg .5

20 Sit ups 1

 

After each round

5 Burpee over bar

 

Time cap: 18 mins