W/C 1st July 2019

Monday

Part A - 

 In a 20 Minute Window

Back Squat

2 x 2 @ 85% 1rm

1 x AMREP @ 85% 1rm

4 x 10 @ 50% of 1rm

Part B - 

 For Time;

Run 1 Lap

40 Deadlifts 70/60

30 Back Squats 60/40

20 Hang Cleans 50/35

10 Overhead Squats 40/20

Tuesday

Part A - 

In a 20 Minute Window

Strict Press

2 x 2 @ 85% 1rm

1 x AMREP @ 85% 1rm

4 x 10 @ 50% of 1rm

Part B -   

20 Min AMRAP

200m Ski/Row

20 Wall Balls

20 Press Ups

Wednesday

Part A - 

10 Min EMOM 

Min 1 - 6 Alt Single leg T2B + 10 Sit Ups 

Min 2 - 16 DB Russian Twists 22.5/15 + 10 Leg Lowers 

Part B -

AMRAP 4:00

27 Hang Power Cleans 40/30

27 Lateral Burpees Over Bar

27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans 50/35

21 Lateral Burpees Over Bar

21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans 60/40

15 Lateral Burpees Over Bar

15/12 Calorie Row

Thursday

Part A -

In a 20 Minute Window 

Deadlift

2 x 2 @ 85% 1rm

1 x AMREP @ 85% 1rm

4 x 10 @ 50% of 1rm 

Part B - 

Double “Helen”

6 Rounds 

400 m Run

21 KB Swings 24/16

12 Pull Ups

20 min time cap

Friday

In Pairs;

10 Min AMRAP Ladder X 4 W/ NO REST (Up in 10’s/100’s)

1 - 20 Power Snatch 50/35

    200 M Ski/Row/Run

2 - 20 DB Snatch 22.5/15

    200 M Ski/Row/Run

3 - 20 Clean and Jerk 50/35

    200 M Ski/Row/Run

4 - 20 DB Hang Clean and Jerk 22.5/15

    200 M Ski/Row/Run

Saturday

Part A - 

Bench Press

In a 20 Minute Window

2 x 2 @ 85% 1rm

1 x AMREP @ 85% 1rm

4 x 10 @ 50% of 1rm

Part B -  

3 Rounds

8 BMU

12 STOH 60/40

16 T2B

Sunday

30min AMRAP

1 Lap Run

200 Double Unders

75 Sit Ups

75 Air Squats