W/C 19th August 2019

Monday 19th August

Strength

Numbers based on current 1RM OHS

5 x 3 Behind Neck Push Press @ 75% of PB

5 x 3 OHS @ 75% 

Into 

1-1-1-1-1 OHS Build to today’s max 

Conditioning 

8 Rounds for time (alternating arms each round)

10 DB Deadlift

10 DB Push Press

10 DB OHS (if struggling with mobility scale this to a shoulder rack squat)

RX 22.5/15kg

(20min Time Cap) 

Tuesday 20th August

Strength 

In a 15min window

10-1 Bench Press @ 70% of 1RM

1-10 Press ups

Conditioning

Every 5mins for 5 rounds

30/20 Cal Row/Bike/Ski

10 Strict Pull ups

30 Plate Lunges 20/15kg (hold plate in any position)

Wednesday 21st August

20min EMOM 

Min 1 – 18/15 cal row/bike/ski

Min 2 – 10 Burpee box jumps 20’ for all

Min 3 – 20 Wall Balls

Min 4 – 10 Pull ups 

Rest 5mins

20min EMOM 

Min 1 – 200m Run

Min 2 – 10 Burpee over Bar

Min 3 – 20 Push Press 40/25kg

Min 4 – 10 T2B

Thursday 22nd August

Strength 

15min to establish max weight

1 Clean (any variation)

1 Hang Clean (any variation)

1 Front Squat 

Conditioning

2mins on : 1min off

For 3 Rounds

1. 50 DU’s

15 KB swings 24/16kg

Max reps Power Clean 60/40kg

2. 25 Air Squats

15 KB Thruster 24/16kg

Max reps Hang Power Clean 60/40kg

3. 25 Press ups

15 KB SDHP 

Max reps Front Squats 60/40kg

- Score is total number of BB reps completed after 9 intervals

Friday 23rd August

In teams of 2

Buy in:

100 Deadlifts 100/70kg

Split into 10 reps per partner

5 Sync Burpees over bar after every 10 reps (buy in finishes on sync burpees)

Into 30 Alt rounds

8 HSPU

8 Pistol Squat

4 DB over wall 40’50/30kg

(40min Time Cap)

Saturday 24th August

Strength

16min E2MOM – Building

1 Push Press 

1 Split Jerk

Conditioning

200 Strict Press for time 30/20kg

Every time you break complete

100m Run

10 Alt leg lunge

(30min Time Cap)

Sunday 25th August

In teams of 3

3,000m Ski (split as needed)

6 Rounds of DT (2 each)

12 Deadlifts70/50kg

9 Hang Cleans70/50kg

6 Push Jerk 70/50kg

50 In sync Press ups

3,000m Row (split as needed)

9 Rounds of Macho Man(3 each)

3 Power Cleans70/50kg

3 Front Squat70/50kg

3 Jerks70/50kg

50 In sync Sit ups

3,000m Run (split as needed)

12 Rounds of Cindy (4 each)

5 Pull ups

10 Press ups

15 Air Squats

50 in Sync Down up

(45min Time Cap)