Thursday 25th July
A1) Dumbell Bulgarian Split Squats
10-10-10-Max
A2) Weighted Strict Pull Ups
5-5-5-5
B) EMOM for 18 Minutes - Alt
1.) 0:45 Deadbug 4 Way
2.) 0:45 Front rack KB Hold
3.) 0:45 Landmine Barbell Twists (15/10)
Wednesday 24th July
3 Round for time;
800m Run
50 Air Squats
400m Run
50 Burpees
*45 minute timecap*
Tuesday 23rd July
A1) Strict Press
8-8-8-8
A2) DB RDL's
12-12-12-12
B) 12 Minute AMRAP
3 Power Cleans (60/40)
6 Push Ups
9 Toes to Bar
Monday 22nd July
A.) Deadlift
1-1-1-1 Build to a heavy single
-then-
1X ME @90% of heavy single
B.) For time:
500m Row
20 Burpees over the Erg
400m Run
*8 minute time-cap*
Friday 19th July
A) Barbell Complex
1 Power Clean & 1 Push Jerk - HS
B) 7 Rounds for time of:
7 Chest to Bar Pull Ups
7 Down Ups
7 Wall Balls (9/6)
*12 Minute cap*
Thursday 18th July
A1) Front Squat
5-5-5-Max @80%
A2) Bent Over Double Dumbell Rows
10-10-10-Max
B) AMRAP 15
2 Bar Muscle Ups
4 HSPU
8 American Swings (32/24)
Wednesday 17th July
In Pairs for time:
2000m Row
42 Dumbell Squat Cleans (22.5/15)
30 Dumbell Burpees (22.5/15)
1000m Row
30 Dumbell Squat Cleans
24 Dumbell Burpees
500m Row
18 Dumbell Squat Cleans
12 Dumbell Burpees
*40 Minute timecap*
Tuesday 16th July
A1) Turkish Get Up
2-2-2-2-2
A2) Seated Box Jump
1-1-1-1-1
C) 11 Minute AMRAP
10 Overhead Dumbbell Reverse Lunges - (22.5/15)
30 Double Unders
Monday 15th July
A.) Deadlift
3-3-3-3 - Build to a heavy 3
-then-
1 x ME @80% of heavy 3
For time:
30 Dumbell Thrusters (22.5/15)
50 Cal Assault Bike
*10 Minute timecap*
Friday 12th July
A) Hang Power Snatch
2-2-2-2 - Build
B) EMOM for 8
2 @80% of heavy double
C) For time:
800m Farmers Carry (32/24)
*10 minute cap*