W/C Monday 30th July

Monday 30th July


A) 15mins to establish heaviest weight: 

  • 3 power cleans 

B) For Time (30min time cap):
10-9-8-7-6-5-4-3-2-1

  • Power clean 60/42.5kg
  • Burpee Box Jump 24/20"
  • DU (add a zero to each number ie 100-90 etc) 


Tuesday 31st July 


Every 5min for 2 rounds:

  • 400m run 
  • 12 DB alt arm snatch 22.5/15kg
  • 12 OH DB lunge 22.5/15kg

Rest 2mins

Every 5min for 2 rounds:

  • 500/400m row 
  • 10 Hang Power Snatch 45/35kg 
  • 10 Power Snatch 45/35kg 

Rest 2mins

Every 5min for 2 rounds:

  • 30 cal bike/ski 
  • 30 KB swings 24/16kg 


Score is slowest round for each workout 



Wednesday 1st August 


A) 10mins to find heaviest weight:

  • 3 Back Squats into 3 OHS (rack)


B) For Time:

  • 50 Back Squats 60/40kg
  • 50 Push Jerk 60/40kg 

4min REST

  • 50 Front Squats 50/35kg 
  • 50 Push Press 50/35kg 

4min REST

  • 50 OHS 40/30kg 
  • 50 Strict Press 40/30kg 


Thursday 2nd August 


A) Every 2mins for 16min
Alternate:

  • 1. 60s max reps deadlift 100/70kg
  • 2. 60s max reps bench press 60/35kg 


B) For Time:
1000m run
Into 3 rounds of:

  • 8 Deadlifts 100/70kg 
  • 8 T2B
  • 8 Deadlifts 100/70kg 
  • 8 press ups 
  • 1000m run 


Friday 3rd August 


In teams of 2:

40min time cap 
Both partners must complete:
 

  • 500m row 
  • 50 KB swings 24/16kg
  • 400m row 
  • 40 KB swings 24/16kg
  • 300m row 
  • 30 KB swings 24/16kg
  • 200m row 
  • 20 KB swing 24/16kg
  • 100m row 
  • 10 KB swing 24/16kg 


In any remaining time
Alternating rounds of:
4 HSPU
3 burpees over bar
2 thruster 70/50kg

Partner 1 must finish their work in each section before parter 2 can start I.e once P1 finishes 500m then P2 can start. P1 must be finished the 50 KB swings before P2 can start etc

Score is rounds + reps of AMRAP only
 


Saturday 4th August 


A) For Quality:
 

  • 10-1 strict pull up 
  • 5 DB cleans 2x22.5/2x15kg between each set 


B) 5 x 2min rounds with 3min rest between rounds:

  • power cleans 
  • 5 hang power cleans 
  • 5 STOH 
  • 5 front squat 

RX is 70% of 1RM clean and jerk
In remaining time AMREP:
Burpees

- score is total number of burpees completed across all 5 rounds. 
- Aim is to go hard and recover during long rest interval 

 



Sunday 5th August 


36min EMOM:
Min 0-12 going:

  • 1. 18/15 cal row 
  • 2. 30 air squats
  • 3. 15 DB snatch 22.5/15kg 

Min 12-24 going:

  • 1. 40 DU (scale 2:1)
  • 2. 30 alt leg lunges 
  • 3. 15 wall balls 9/6kg

Min 24-36 going:

  • 1. 200m run
  • 2. 30 press ups 
  • 3. 15 box jumps 24/20