Monday 15/07/2024 – Saturday 20/07/2024

Strength

Every 4 mins for 16 mins – 3 sets.
8x Back Squats – Starting @ 50% and increasing.
THEN:
5 each leg KB single leg Deadlifts.

Workout Of The Day

EMOM x 12 mins
Min 1: Max reps of hang power snatches 40/30KG
Min 2: Max Rep of Wall balls

Strength/Skill

Workout Of The Day

30 min AMRAP
500m Row – 30/24 Cal Airbike – Alt rounds
5 Burpee Pull ups or Chest to bar pull ups or Bar Muscle Ups
3 Hang power cleans – Start at 5 RPE and build every round.

Strength

Bench press
5 sets – One new set every 2:30
2×3 @85%
3×1 @90%

Workout Of The Day

For time:
6 rounds
4 Push press 70/45kg
6 Lateral burpees over bar + extra push up

*This is a repeat workout!

Strength/Skill

Sumo Deadlifts
5 sets of 5 reps
Can be touch and go or singles.

Workout Of The Day

For time:
80 DB box step-ups @ 2x 22.5/15kg – 20″
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

Strength/Skill

Workout Of The Day

0-8 mins
Find a heavy single hang power clean

8-10:00 REST

10-20:00
For time:
800m Run
50 Thrusters @ 20/15kg
30 Pull ups

20-30:00
400m Run
80 Kettlebell Swings @ 32/24kg
400m Run

Workout Of The Day

In pairs – For time – Split between you however

25 min AMRAP
40 Power Snatches @40/30kg
50 C2B Pull Ups
Run 400m together
30 Power Snatches @60/40kg
40 Strict HSPU
Run 400m together
20 Power Snatches @70/47.5kg
30 Bar Muscle ups
Run 400m together
10 Power Snatches @80/55kg