Monday 9th - Sunday 15th August 2021

Monday 9th August

 

Romanian Deadlifts

5 sets x 10 AHFA

Rest 2 mins

 

Strict T2B

3  sets x 8 – 10

Rest as needed

 

For time:

12 Burpee to bar 

15 Pull ups 

10 Clean 50/35kg 

12 Burpee to bar 

15 Pull ups 

8 Clean 70/50kg 

12 Burpee to bar 

15 Pull ups 

6 Clean 90/70kg  

12 Burpee to bar 

15 Pull ups 

4 Clean 110/90kg 

 

Time cap: 15 mins

 

Tuesday 10th August

 

Shoulder press

Build to an 8RM in 5 mins

3 x 8 @ 90% of 8RM

 

Ring Row tempo 31X2

4 sets x 10

 

AMRAP 14

9 STOH 60/40kg

200m Run

21 Box Jump over

 

E2MOM

16 Alt DB snatch 22.5/15kg

 

Wednesday 11th August

 

Build to a 3RM Back squat with 5 sec pause in the 1st rep

 

Back squat

5 x 3 @80% of 3RM w/no pauses

Rest 2 mins

 

3RFT:

20 Pistol squats 

10 T2B 

20 Snatch 35/20kg  

10 OHS 35/20kg 

 

Time cap: 12 mins

 

Thursday 12th August

 

Build to a heavy Snatch + Hang snatch + snatch

 

Go every 90 secs x 10

Snatch complex @ 80%

 

For time:

100/70 Cals bike/ ski/row  

80 Wall Balls  

60 sit ups  

400m run  

20 Deadlift 80/60 

 

Time cap: 16 mins

 

Friday 13th August

 

Against a running clock

 

For Time:

50 Box Jumps 

50  Pull Ups 

50 Kettlebell Swings 24/16kg 

50 Walking Lunges 

50 K2E 

50 Push Presses 20/15kg 

50 Back Extensions 

50 Wall Ball Shots 9/6kg  

50 Burpees  

50 Double-Unders 

 

At 25 mins…

Rest 1 min

 

Then 5 mins to build to 1RM power clean

 

Saturday 14th August

 

Build to a Front squat 3RM w/ 5 sec hold in the 1st Rep

 

Back squat

5 x 3 @80% of 3RM 

Rest 2 mins

 

AMRAP 12 

6 DB cluster 22.5/15kg

15/ 12 Cals row/ bike/ski

3 BMU 

15/12 Cals row/bike/ ski

 

Sunday 15th August

 

Build to a heavy clean triple ( max 10 secs between lifts )

 

EMOM 10

Clean @ 90% of heavy triple

 

Go every 5 mins x 3

60 Double unders 

30 AIr squats 

20 Marine press ups 

10 GTOH 50/35kg