W/C 2nd July

Monday 2nd July 


A) every 2min for 16min: 

  • 1 Push Jerk into 1 Split Jerk (From rack) 

B) For time:

  • 1 lap run 
  • 40 wall balls 
  • 1 lap run 
  • 30 wall balls 
  • 1 lap run 
  • 20 wall balls 
  • 1 lap run 
  • 10 wall balls


Tuesday 3rd July 

A) skill development
 

Every 3min for 18mins:

  • Station 1 - Max rope climbs 
  • Station 2 - Max RMU
  • Station 3 - Max HSPU

B)  For time:

  • 30 reps of...
  • 1 Deadlift 
  • 1 Squat Clean 
  • 1 Front Squat 
  • 1 Push Press
  • 1 Push Jerk 

RX+ 80/60kg/ RX 70/50kg/ S1 60/40kg/ S2 50/35kg/ S3 scale as needed
 



Wednesday 4th July

A) Every 2mins for 16mins:

  • 3 Hang Clean  
  • 3 Front Rack Lunge 

Build weight by feel  

B) 8min AMRAP:

  • 8 T2B 
  • 10 Hang Clean 60/40kg
  • 12 cal row 

Rest 2min

8min AMRAP: 

  • 8 C2B 
  • 10 Lunge (any rack) 60/40kg 
  • 12 cal ski/bike 


Thursday 5th July 


A) rolling clock :

  • 0-6min find 6RM Front Squat 
  • 6-12min find 3RM Front Squat
  • 12-18min find 1RM Front Squat


B) 3min AMRAP

  • 10 Russian KB swing 32/24kg 
  • 20 press ups 
  • 30 DU’s 

Rest 2min between intervals
Repeat x 3
- pick up next AMRAP from where left off
- Aim to not rest at all during 3mins 



Friday 6th July 


Teams of 2 :

0-25mins :
‘Hotshots 19’ 
6 rounds for time :

  • 30 air squat 
  • 19 power clean 60/42.5kg 
  • 7 strict pull up
  • Run 400m 

- split all work as needed / both partners run together
- Score is time (or reps if time capped)

25-35min
You go / I go
1min intervals
200m run
AMREP Down ups
- score is total Down ups

35-40mins
Both partners find combined 1RM power clean
- Score is weight 



Saturday 7th July 


A) EMOM until failure :

  • 1 Hang Squat Clean 
  • 1 Hang Clean and Press 
  • 5 burpee over bar 

- add 1 burpee each minute that passes
- Bar weight 70% of 1RM clean and Jerk

B) For time :
3-6-9-12-9-6-3 

  • Hang squat clean 60/40kg
  • Bar facing burpees 

Straight into
3-6-9-12-9-6-3 

  • Hang clean and press 60/40kg 
  • Bar facing burpees 


Sunday 8th July 


In teams of 2 :

  • 200 cal row 
  • 30 power snatch 50/35kg 
  • 30 HSPU 
  • 20 Power snatch 50/35kg 
  • 20 HSPU 
  • 10 Power snatch 50/35kg 
  • 10 HSPU 
  • 200 cal row