W/C 8th July 2019

Monday 8th July

A) 10min EMOM 1 Clean @ 80% of 1RM

Straight into

8min AMRAP ladder

1 Clean @ 80%

5 Burpee Double Jump

(clean increase by 1 rep each round / burpees increase by 5 each round)

Rest 5min

B) 10min EMOM 1 Clean and Jerk @ 80% of 1RM

Straight into 

8min AMRAP ladder

1 Clean and Jerk @ 80%

5 Box Jumps

(clean and jerk increase by 1 rep each round / box jump increase by 5 each round)

Tuesday 9th July

Going every 5mins for 8 rounds

Rounds 1-4

600m Row / 1200m Bike

Choose any of the following

10 DB over the shoulder 50/30kg

10 Burpee Pull up

10 Deficit HSPU

Rounds 5-8

600m Ski / 600m Run

Choose any of the following

20 KB swings 24/16kg

20 DB Snatch 22.5/15kg

20 Box Jump over24/20

- Once athlete commits to exercise of choice they must stick with it for the full 4 rounds

- 2 scores – slowest interval on each workout

Wednesday 10th July

A) In a 20min Window

10min to Establish 1RM snatch (any variation)

Into 

5 x 6 Snatch @ 50% of above weight for quality 

B) For Time

20 OHS 40/30kg

30 Wall Balls 9/6kg

15 OHS 50/35kg

30 Wall Balls

10 OHS 60/40kg

30 Wall Balls

5 OHS 70/50kg

30 Wall Ball

(15min Time Cap)

Thursday 11th July 

A) Skill Development

8min Alternating EMOM

Min 1 – 4-8 Strict Pull ups

Min 2 – 4-8 RMU or T2ring

Rest 2min

8min Alternating EMOM

Min 1 – 10-15 HSPU or 30secs Head/Handstand Hold

Min 2 – 4 Wall Walks 

B) 16min AMRAP

E2MOM 100m Run

20 Down ups

40 Sit ups

60 Alt Leg Lunge

40 Air Squats

20 Press ups

 Friday 12th July

In Teams of 2…

For Time

500m Row/Ski

50 Box Jump Overs 24/20

30 Sit ups

1000m Row/Ski

50 Burpee Box Jump Overs 24/20

30 K2E

1500m Row/Ski

50 DB Box Step Over 22.5/15kg over 24/20 (single DB)

30 Single Leg T2B

2000m Row/Ski

50 DB Burpee Box Step Over 22.5/15kg over 24/20 (single DB)

30 T2B

Saturday 13th July

A) 4 x 4 Front Squat @ 70% of 1RM

4 x 8 Front Squat @ 50% of 1RM

B) 2mins on : 2mins off x 5

5 HSPU

10 Hang Cleans 50/35kg

15 STOH 50/35kg

Pick each workout up where the last has finished and score is total rounds + partial reps after 5 intervals

Sunday 14th July

‘Eva’

5 Rounds for time

800m Run

30 KB swings 32/24kg

30 Pull ups