W/C Monday 9th July

Monday 9th July 

 

Part A:

5 Sets (Building)

  • 1 Hang Clean + 1 Front Squat + 2 Hang Cleans + 2 Front Squats

Part B:

15 Rounds For Time:

  • 7 Deadlifts 60/40
  • 3 Hang Squat Cleans 60/40

Time Cap: 17 Minutes

 


 

Tuesday 10th July

 

Part A:

8 Minute AMRAP

  • 20 Shoulder Taps
  • 10 HSPU

Part B:

30 Min EMOM

  • Min 1 - 200 M Run
  • Min 2 - 3 Pull Ups, 7 Press Ups, 12 Air Squats

 

Coach Notes

 

- Part A If people are comfortable with Kipping HSPU they MUST either do strict OR deficit.  Part A is a skill development and although it says AMRAP it's not meant to be a sprint.  

- Part B Scale it as needed so people can work for 30 mins.  This might be changing distance or reps.

 


 

Wednesday 11th July

 

Part A:

  • 5 X 3 Bench Press (Building)

Part B:

2  Rounds

  • 100 Double Unders
  • 50 Wall Balls
  • 25 Alternating KB Snatches 24/16

 


 

Thursday 12th July

To be confirmed

 

 

 

 


Friday 13th July

In Pairs;

Rolling Clock:

0 - 4 

  • P1 - Finds heavy 3 Front Squats
  • P2 - Max Cal Ski

4 - 8 

  • Swap

8 - 10 

  • Rest

10 - 25

AMRAP (Split as needed):

  • 21 Double KB Front Rack Lunge 2 x 24 / 16
  • 15 Burpee Box Jump Overs 20"/24"
  • 9 Wall Walks

25 - 30 

  • Rest / Clear Up

30 - 45

For Time:

AMRAP (Split as needed):

  • 200 M Run
  • 20 KB Swings 24/16
  • 200 M Row
  • 20 Goblet Squats 24/16

 

 


Saturday 14th July

 

Part A: 

"Gun Show"

  • 1 Bicep Curl1
  • 10 Second Hold
  • 2 Bicep Curls
  • 10 Second Hold
  • Through to 10 Bicep Curls (Each set is finished with a 10 sec hold)

Part B:

5 Round For Time:

  • 10 Turkish Sit Up 20/15 plate
  • 12 Thrusters 42.5/30
  • 14 Squat Thrusts

Coach Notes

Part A aim is to put the bar down as few times as possible

Turkish Sit up - https://www.youtube.com/watch?v=acoGuL2lFRs (This is done with double KB but plate is fine)

Dual Kettlebell Turkish Sit Up

www.youtube.com

Dual Kettlebell Turkish Sit Up

 

 

 


Sunday 15th July

 

25 Minute AMRAP:

  • 12 T2B
  • 24 DB Snatch
  • 48 Double Unders
  • 200 M Run
  • 12 Pull Ups
  • 24 Single DB Thrusters
  • 48 Air Squats
  • 200 M Run