Monday 27th August

GYM CLOSED – BANK HOLIDAY MONDAY


Tuesday 28th August

A)     12min to Build to a heavy complex of

  • 1 Power Clean
  • 4 Hang Cleans (any variation)

B)     Work for 90s : Rest 1min

  • 30 DU’s
  • 10 T2B
  • AMRAP Wall Balls 9/6kg

-        Continue workout until 150 wall balls are completed.

-        30min Time Cap = 12 Rounds to attempt to complete

C)     If you complete B) in under 15mins…

10min AMRAP of

  • 30 Air Squats
  • 20 Sit ups
  • 10 MB cleans 9/6kg

Wednesday 29th August

A)     5 x 10 Deadlift (building)

B)     For Time

  • 27 Deadlifts                   90/60kg
  • 400m Run
  • 21 Deadlifts                   100/70kg
  • 400m Run
  • 15 Deadlifts                  110/80kg
  • 400m Run
  • 9 Deadlifts                   120/90kg
  • 400m Run

Thursday 30th August

A)     E2MOM for 16min

2 Push Press – 1 Push Jerk (taken from rack)

-        Aim to build without failure

B)     3 Rounds for Max Reps

  • 3min Cal Row/Bike/Ski
  • 2min HSPU
  • 1min Strict Press 35/25kg

Rest 2min between round


Friday 31st August

Team WOD – in 2’s

For Time:

  • 50 Burpees over 40’ Box
  • 50 Power Cleans 70/50kg
  • 2 x 400m Run
  • 50 Burpees over 40’ Box
  • 50 Hang Power Clean 60/45kg
  • 2 x 400m Row
  • 50 Burpees over 40’ Box
  • 50 DB Clean 2x22.5/2x15kg
  • 2 x 400m Run
  • 50 Burpees over 40’ Box
  • 50 DB STOH 2x22.5/2x15kg
  • 2 x 400m Row

Saturday 1st September

A)     EMOM 15min

  1. 20 Press ups
  2. 10 T2B
  3. 20 Sit ups
  4. 10 Pull ups
  5. 20 Air Squats

B) 5min AMREP KB swing 24/16kg

Everytime the set is broken 100m Briefcase carry

-        Score is total number of KB swings

Rest 5min

5 min AMREP KB Thrusters 24/16kg

Everytime the set is broken 5 burpees over KB

  • Score is total number of KB thrusters
  • Add both these scores together for total Part B score

C)     ‘All Out’

10 Rounds of 20s on : 40s off

Box Jump Over 24/20


Sunday 2nd September

In teams of 2 Alternating movements throughout workout

18min AMRAP

  • 25 DU’s
  • 20 OH lunge 20/15
  • 15 Cal Row/Ski
  • 10 alt arm DB snatch 22.5/15kg
  • 5 Strict Pull up

Rest 4 min

18min AMRAP

  • 25 DU’s
  • 20 OH squat 20/15
  • 15 Wall Balls 9/6kg
  • 10 alt arm DB Hang Clean and Press 22.5/15kg
  • 5 Strict T2B