W/C Monday 23rd JULY

Monday 23rd 

Part A - 5 X 3 Front Squat (Building)

Part B:

5 Rounds:

  • 5 Burpees
  • 10 Alt DB Snatch 22.5/15
  • 15 Box Jumps

Rest 3 Mins

Repeat

 


Tuesday 24th 

Part A - Build to a heavy complex of:

  • 1 Snatch + 2 Overhead Squats + 1 Snatch Balance

Part B:

 

  • 1 - 60 Second AMRAP:

Back Squat 40/30

Rest 3 Mins

  • 2 - For time:

 800 M Run 

Rest 3 Mins

  • 3 - TABATA (20:10) x 8 rounds

Air Squats

 


Wednesday 25th

Part A:

5 X 3 Deadlift (Building)

Part B:

12 Min AMRAP Ladder (Up in 2's)

  • 2 Deadlifts 90/75
  • 2 T2B

 


Thursday 26th

Part A: Build to a heavy Complex of:

  • 1 Power Clean + 2 Clusters

Part B:

5 X 3 Min AMRAP Ladder (Up in 2's)

  • 2 KB Snatch 24/16
  • 2 Burpee Box Jump Overs 24"/20"

Rest 1 Minute Between Rounds

Coach Notes

Score every round

 


Friday 27th (Workout Credit: Jak Thompson)

 

In Pairs (Split all work as needed)

30 Minute Window:

  • 150 Wall Balls 9/6
  • 30 Clean and Jerk 60/40
  • 30 Snatches 60/40
  • 100 Wall Balls 9/6
  • 20 Clean and Jerk 70/50
  • 20 Snatches 70/50
  • 50 Wall Balls 9/6
  • 10 Clean and Jerk 80/60
  • 10 Snatches 80/60

In Remaining time MAX CAL BIKE

 


Saturday 28th

 

Part A - 5 Sets of:

  • 12 Turkish Sit Ups 20/15
  • 2 Plate Bicep Curls 20/15

Rest as needed between sets

Part B - 

18 Minute AMRAP:

  • 7 Burpee Pull Ups
  • 5 Thrusters 42.5/30

 


Sunday 29th 

40 Minute AMRAP:

  • 400 M Row
  • 60 Double Unders
  • 400 M Run
  • 60 KB Swing
  • 400 M Ski
  • 60 Pull Ups