W/C 12th August 2019

Part A - 

Back Squat

3 - 10 - 2 - 10 - 1 Reps

Part B - 

18 Min AMRAP

50 Double Unders

25 Wall Balls 9/6

15 DB Snatches 22.5/15

Tuesday

Part A -

5 Min EMOM 

4 Strict HSPU 

5 Min  EMOM 

8 Kipping HSPU

Part B -  

For Time; 

100 Burpee Pull Ups

Every 2 mins Run 200m

(Start workout with run)

Rx+ Wear vest.

Wednesday

Part A - 

Build to a heavy complex of; 

1 Clean (Any variation) + 2 Hang Squat Cleans + 1 Power Clean 

Part B - 

15 Minute AMRAP

6 Power Cleans 60/40*

12 T2B

*Every 2 Rounds increase weight by 10kg on Power Cleans.

Thursday

Part A - 

3 Supersets 

12 Barbell Curls

30 Sec 90 degree static barbell hold

3 Super Sets

12 Plate Tricep Extension

30 Sec Half way Press Up Hold

Part B - 

 E2MOM X 10

20/15 Cal Ski/AB/Row

10 Power Snatches 40/30

2 Wall Walks

Friday

In Pairs; 

0:00 - 15:00 

Alt Rounds

100m Run

100m Row/Ski

10 Air Squats

15:00 - 20:00 

REST/SETUP

20:00 - 40:00

AMRAP 

200 M Run together

10 Synchro Down Ups

25 Deadlifts 80/60

10 Synchro Lunges

35 Wall Balls 9/6

10 Synchro Pull Ups

25 KB Swings 24/16

10 Synchro Box Jumps 24/20”

200 M Run Together

Saturday

Part A -

5 x 3 Push Press (Building)

Part B - 

6 Rounds

10 Cal Ski/Bike/Row

100 M DB Briefcase Carry

10 DB Push Press 22.5/15

10 Cal Ski/Bike/Row

Sunday

"The Seven" 

7 Rounds for time: 

7 HSPU 

7 Thrusters 60/42.5 

7 Knees to Elbows 

7 Deadlifts 110/75

7 Burpees 

7 Kettlebell Swings 32/24

7 Pull-ups

Coach Notes

Only one barbell allowed per person.