Monday 27th August – Sunday 2nd September

 

Monday 27th August – Sunday 2nd September

  August 26, 2018

Monday 27th August

 

A – Sumo Deadlifts Build to a heavy 6 – 10mins

B – Sumo Deadlifts: Lift every 2 mins 4 x 6reps, 85% of above

C – HERO WOD – “JACK”

AMRAP 20mins

10 Push Press 52.5/40kg

10 KB Swing 24/16kg

10 Box Jumps

 

Tuesday 28th August

 

A – 0-10min: Establish a 5RM Push Jerk

B – 10-16mins Every 2:00 x 3 5 Reps, 85% above

C – EMOM 16mins

1- 10 KBS 24/16kg + 10 Burpees

2- 30-50 Double Unders

3- 3 bar muscle ups + 6 HSPU (scale to jumping bar MU + 6 strict Dual DB Strict Press)

4- 200m run (scale to 100m run if needed)

*Reduce reps slightly to complete work in 45secs*

 

Wednesday 29th August

AMRAP 40mins – TEAMS of 2 

60 Deadlifts, 100/70kg

800m run (400m relay)

60 DB Box Step Overs, 2 x 22.5/15kg

400m run (200m relay)

20 HSPU

 

Thursday 30th August

 

A – 0-8mins: Find a max for: Squat clean + Low hang squat clean + hang squat clean.

B – 8-18mins: Find a max for: 2 x Squat cleans + 2 x front squats

C – AMRAP 10mins

3-6-9-12 Ladder:

Front Squats, 40/30kg

T2B

Burpees OTB

 

Friday 31st August

 

A – 0-8mins: Find a Max for: 3 position paused snatch pull + 1 high hang snatch + 1 snatch balance

B – 8-18mins: Find a max for: 2 power snatches, touch and go.

C – AMRAP 12mins

35 wall balls 

12 Power Snatches, 42.5/30kg

 

Saturday 1st September 

 

A – Tempo Back Squats

Every 2 mins: 4-4-2-2-1-1 reps

*Tempo of: 3 sec down 1 sec hold*

B – For Time: (12min time cap)

50cal AB

40 C2B Pull Ups

30 DB Clusters, 2 x 22.5/15kg

 

Sunday 2nd September

 

A – 4x 16-20 Alt Reverse lunges (suitcase DB in each hand)

B – 3 rounds

3min – Row or Ski or Bike

2min – DB Snatch 22.5/15kg (alt hands)

1min – Burpee box jump overs

*REST 2mins after each round*

Score = total reps/calories per round 

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