Monday 01/07/2024 – Saturday 06/07/2024

Workout Of The Day

Every 5 mins for 15 mins – 3 sets.
14x Back Squats – Starting @ 50% and increasing.
THEN:
8-12 Toes elevated DB romanian deadlifts

Workout Of The Day

EMOM x 10 mins
Min 1: 10 Squat clean thrusters @ 40/30kg
Min 2: 10 Box jump/step down @ 30/24″

Strength/Skill

Workout Of The Day

0-5 min:
Cal Airbike
5-10 min:
AMRAP of:

30 double unders
5 Wall walks
10-15 min:
Cal Row
15-20 min:
AMRAP of:
30 Double unders
20 Hollow rocks
20-28 min:
Run for distance – 200m laps.

Strength/Skill

Bench press
One new set every 2:00 – 6 sets
1×5 @ 70%
2×5 @ 75%
3×3 @ 80%

Workout Of The Day

One new set every 4:00 x 4 sets:
8 each arm – Single ring, ring rows
15 Double DB Tricep extensions
10 DB pull overs

Strength/Skill

Sumo Deadlifts
6 Heavy sets of 3 reps.
Can be touch and go or singles.

Workout Of The Day

500m Row time trial
At 8:00
500m Row time trial

Non repeatable efforts, truly test yourself here.

Strength/Skill

Workout Of The Day

6 min AMRAP
Straight into
9 min AMRAP
Straight into
12 min AMRAP

800m Run
20 Power cleans @ 60/40kg
30 t2B
20 Front Squats @ 60/40kg
30 Burpees to Pull up bar touch
20 Shoulder to OH @ 60/40kg
30 Box jumps

*Each AMRAP start back from the start

Workout Of The Day

In pairs – For time
Broken between you however.
30:00 time cap

60 Cal Row
60 Box jump overs
60 Deadlifts @ 85/55kg
60 Wall balls
50 Ring dips OR 100 Hand release push ups
60 Wall balls
60 Deadlifts @ 85/55kg
60 Box jump overs
60 cal Row