W/C Monday 6th AUGUST

Monday 6th August

Part A - 

5 X 3 Deadlift (Building)

Part B - 

3 Rounds

  • Row 500m
  • 12 Deadlifts 120/100
  • 21 Press Ups

Tuesday 7th August 

Part A - Build to a heavy 1RM Overhead Squat

Part B - ”Hot Sauce”

AMREP 3: 

  • 21/15 Calorie Row 
  • 21 Burpees 
  • Max Overhead Squats (30/20) 

Rest 3 minutes

AMREP 3: 

  • 18/13 Calorie Row 
  • 18 Burpees 
  • Max Overhead Squats (40/30) 

Rest 3 minutes

AMREP 3: 

  • 15/11 Calorie Row 
  • 15 Burpees 
  • Max Overhead Squats (50/40) 

rest 3 minutes 

AMREP 3: 

  • 12/9 Calorie Row 
  • 12 Burpees 
  • Max Overhead Squats (60/50)

Wednesday 8th August 

Part A - AB Work

8 Min EMOM:

  • Min 1 - Accumulate 30 Sec Paralette L Sit
  • Min 2 - 25 Sit Ups

Part B - 3 Rounds:

  • 400 M Run
  • 15 T2B
  • 15 Strict HSPU

Thursday 9th August

"Cindy"

20 Minute AMRAP:

  • 5 Pull Ups
  • 10 Press Ups
  • 15 Air Squat

OR

"Mary"

20 Minute AMRAP:

  • 5 HSPU
  • 10 Pistol Squats
  • 15 Pull Ups

Friday 10th August

"The Happy Couple"

30 Minute AMRAP:

  • 50 Double Unders
  • 30 DB Snatch 22.5
  • 10 Clean and Jerks 60-70-80 / 40-50-60
  • 200 M Run

The Run and Double Unders MUST be completed by BOTH partners at the same time.

DB Snatch and C and J can be split as needed

Weight increases on C and J every 10 minutes

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Saturday 11th August

Part A - Bar Muscle Up Practice (Focus on hip positioning and drive)

Part B - 12min AMRAP

  • 9 Kettlebell Swings 24/16
  • 6 Burpee Box Jump Overs 24/20
  • 3 Bar Muscle Ups

Sunday 12th August

In Pairs; For Time:

6 Rounds (Split as needed)

  • 20 Wall Balls 9 / 6
  • 15 Pull Ups
  • 10 Deadlifts 100 / 80

Rest 3 Minutes

For Time (Split as needed)

3 Rounds:

  • 20 / 15 Cal Row
  • 15 Push Jerk 60 / 40

Rest 3 Minutes

10 Minute AMRAP (Alternating Rounds):

  • 5 Burpees
  • 5 C2B Pull Ups