W/C MONDAY 13th August

Monday 13th August

A)    E2MOM – aim to build weight throughout:

  • 0-8m 6 Power Snatch
  • 8-16m 3 Power Snatch – 3 OHS
  • 16-24m 3 Squat Snatch (Power Snatch into OHS allowed)

B)     For Time:

  • 30 DU’s
  • 30 Air Squats
  • 5 Squat Snatch @ Heaviest weight lifted in part A
  • 30 DU’s
  • 30 Air Squats
  • 4 Squat Snatch
  • 30 DU’s
  • 30 Air Squats
  • 3 Squat Snatch
  • 30 DU’s
  • 30 Air Squat
  • 2 Squat Snatch
  • 30 DU’s
  • 30 Air Squat
  • 1 Squat Snatch

Tuesday 14th August

A)   Rolling clock:

0-10min Build to Heavy Push Jerk (aim for 8 Lifts)

10-20min Build to Heavy Split Jerk (aim for 8 Lifts)

B)   For total time:

  • 2 Rounds:
  • 200m Run
  • 20 DB snatch (switch 10/10)
  • 2 Rounds:
  • 200m Run
  • 20 DB Hang Clean and press (switch 10/10)
  • 2 Rounds:
  • 200m Run
  • 20 DB Thruster (switch 10/10)

RX weights= 22.4/15kg


Wednesday 15th August

A)   12min ALT EMOM:

  • Min 1 – Strict pull up
  • Min 2 – Strict HSPU
  • Work 40s : Rest 20s

Aim to accumulate as many reps as possible

B)    15min AMRAP:

  • 10 Pull ups
  • 20 Box Jumps 20/24
  • 10 HSPU
  • 20 Box Jumps 30/24

C)    Core Finisher:

8min AMRAP (not scored aim to move slow and deliberate)

  • 10 KB standing oblique drop
  • 20 Sit ups
  • 10 KB standing oblique drop
  • 20 Bicycles

Thursday 16th August

A)   5x5 Front Squat build heavy without risk of failure:

B)   Work for 2min 30secs rest 1min 30secs:

  • 15 KB swings 24/16kg
  • 100m KB briefcase carry 50m 1 hand / 50m 1 hand

- In remaining time max reps Front Squats 60/40kg

- Continue until you have completed 100 front squats

C)   Optional (if finish part B quickly)

For Quality:

21-15-9

  • Strict Press 35/25kg
  • T2B

Friday 17th August

Team WOD

In teams of 2:

  • 0-10min (alternating rounds)
  • 1min round of 25 Air Squats - AMREP HSPU
  • 10-20min (alternating rounds)
  • 1min round of 20 Press ups – AMREP Strict HSPU
  • 20-30min (alternating rounds)
  • 1min round of 15 Down ups – AMREP Wall walk                 

B)  30-40min (split as needed)

10min AMRAP of:

  • 30 Cal Row/Bike/Ski
  • 200m Run (both partners)
  • 10 Wall walks

Part A is total combined number of reps

 Part B is total rounds + partial reps

 

 


Saturday 18th August

A)  EMOM ladder (up in 2's)

2 T2B

(add 2 reps every round until failure)

B)  5 Rounds of:

In a 3min window:

  • 15/10 Cal AB
  • 8 Burpee 6’ touch
  • 2 Rope Ascends

-In any remaining time AMREP Sit ups

-Rest 2min between rounds

-Score is total number of Sit ups

 


Sunday 19th August

A)  Every 90 seconds, for 30 minutes (5 sets):

      Station 1 – 25/18 Cal Bike/Ski/Row

      Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

      Station 3 – 200 Meter Run

      Station 4 – 20 Single-Arm DB Overhead Lunges (10 steps each side)

Rest 5min

B)   10min alternating EMOM

Min 1 – 40 DU’s remaining time max rep press ups

Min 2 – 20 Box Jumps 20’ remaining time max reps press ups

·       Part A is RX/s

·       Part B is total number of press ups RX/s