Monday 13th August – Sunday 19th August


Monday 13th August – Sunday 19th August

  August 12, 2018

Monday 13th August

TEAMS of 3 – In a 32min window complete for time or as much as possible. 1 working 2 resting. Share reps 

100 power cleans 60/40kg

400m run – as relay 

150 wall balls 9/6kg

75 Bar Facing Burpees

150 Air squats 

400m run – as relay

100 STOH 60/40kg


Tuesday 14th August

A) 0-8mins: Find a Max for: Clean Pull (2sec pause at the knee) + High Hang Power Clean + Split Jerk

B) 8-18mins: Find a max for: 2 x Power Clean + Split Jerk

C) AMRAP 10mins

15 Sumo-Deadlift High- Pulls 40/25kg

20 Burpees

15 KB swings 24/16kg


Wednesday 15th August

A) 0-8mins: Find a Max for: Snatch Pull + High Hang Squat Snatch + Hang Squat Snatch.

B) 8-16mins: Find a max for: Snatch Pull + Hang Squat Snatch

C) 2x AMRAP 5mins

5 DB Hang Clean and Jerks, 2 x 22.5/15kg

10 Pull Ups

15 Wallballs 9/6kg

REST 90secs


Thursday 16th August

A) Tempo Back Squats AHAFA

Every 2nd Min : 6-6-4-4-2-2 reps *Tempo of: 3 sec down 1 sec hold*

B) For Time: (14min time cap) 

1000m Row or 800m Ski or 55/40 Cal Bike

50 Thrusters 40/25kg

30 T2b / Ab mat sit ups


Friday 17th August

A) Sumo DL Build to a 5RM – 10mins

B) 5 x 5, 80% – Lift Every 2nd Min

C) 1min max effort – 1 min REST x 2rounds

  1. Box jump overs
  2. Dual KB front rack carry
  3. Ski calories
  4. Ring push ups / hand release push ups


Saturday 18th August

A) 0-10mins: Establish a 3RM Push Jerk

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

C) Every 8:00 x 2 rnds

800m run

30 HSPU 

30 DB Snatches 22.5/15kg

Complete for time or reps in 8mins


Sunday 19th August

A) Every 3rd Minute

10-8-6-4-2 Weighted Chin ups

*After each set complete 30-60sec weighted plank* on forearms

B) For time – (time cap 18mins)

x1 round of –

800m Run

80 DU

21 Hang Power Cleans 50/35kg

x2 rounds of –

400m Run

40 DU

15 Hang power cleans 50/35kg

x3 rounds of –

200m Run

20 DU

9 Hang Power Clean 50/35kg

WP Facebook Auto Publish Powered By :