Monday 16th July – Sunday 22nd July

 

Monday 16th July – Sunday 22nd July

  July 15, 2018

Monday 16th July

A – 3RM KB Turkish Get Up (12mins to find, both arms)

B – 5x 3min AMRAPs

6 KB Snatch (3right 3left) 24/16kg
12 KB front rack alternating reverse lunges x1 KB
24 Double Unders

Rest 1min after each round
Restart each round at KB snatches

Tuesday 17th July

A – Every 2:00 x5
1 Clean Pull + 1 squat clean @90%

B – Every 2:00 x 4
2 Jerk, 85%

**Clean and Jerk 1RM retest next week** 

C – AMRAP 12mins (using 1 DB)
20 DB Push Press, 22.5/15kg (10 reps per arm)
200m run
20 DB Squats 22.5/15kg
200m run

Wednesday 18th July

A – Weighted Strict Pullups 5-4-3-2-1
After each set complete 10-20 Hollow rocks

B – EMOM 14 mins
Even – 15/12 cals bike, ski, row (no more than 45sec work)
Odd – 10-20m Handstand walk

HSW SCALE – options :
1. 2-4 wall walks
2. 30sec Handstand wall hold
3. 30-40m Bear crawl

**Look to complete work in 45sec for transitions**

Thursday 19th July

A – Alt EMOM 12 mins
1- 3 Snatches
2- 3 OH Squat

Starting at 55-60% and building up to 80% max

**1RM retest next week**

B – AMRAP 12mins
20 Power snatches, 50/ 35kg
20 Box Jumps
10 OHS, 50/ 35kg
10 Box Jumps

**Use a weight you can OH Squat with full ROM, even if empty bar**

Friday 20th July

A – Every 2:00 x5 – 3 Back squats, 85%

**Stick to % as retest of 1RM next week!!!

B – AMRAP 3mins
400m run
Max thrusters in the remaining time, 40/30kg
Rest 1:30 x 5 rounds

Saturday 21st July

A – AMRAP 30mins in Pairs – split reps

100 deadlifts, 100/ 70kg
50 bar facing burpees
75 cleans, 80/ 55kg
30 bar facing burpees
50 Front squats, 60/ 40kg
10 bar facing burpee

Sunday 22nd July

A – Alternating Every 2:30 x 8 (4 rounds of each)

1 – 200m run + 20 KBS 24/16kg
2- 12/ 10 cal assault bike + 10 wall balls + 8 C2B Pull Up

**Reduce Bike cals slightly if needed**
Score each round for time

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