Thursday 11th July 2019

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

  • 2 Minutes of Bike (or rower) (for calories)
  • 2 Minutes of Burpee Box Jump-Overs (20?/24?)
  • 2 Minutes of Alternating DB Snatch (15/22.5)
  • 400 Meter Run

Note number of calories/reps achieved in each set.

You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort

 

Finisher: 400m Farmers Carry

Wednesday 10th July 2019

A. Back Squat

  • 5-5-5-5-5

E2.5M

 

B. 3RFT:

  • 30 Wall Balls(7/9)
  • 15 Chest to bar Pull-ups

12 min cap = 4 min rounds (2 mins wall balls / 2 mins pull-ups)

 

Finisher: 5-4-3-2-1

  • Strict Pull-ups
  • Strict Dips

Untimed. Rest as much as needed between sets. Aim is to do all unbroken with least help/most weight possible.

Tuesday 9th July 2019

A. Deadlift

  • 12 mins to build to a heavy 2RM

 

B. “Joker”

For time:

  • 1-2-3-4-5-6-7-8-9-10 T2B
  • 10-9-8-7-6-5-4-3-2-1 Deadlifts (70/100)

Monday 8th July 2019

A. Push Press

  • 5-5-5-5-5

E2M

Pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

 

B. For time:

  • 800 Meter Run
  • 80 Push Presses (30/42.5)
  • 800 Meter Run

Aim for a weight that you can do 10-20+ in first set. No less than sets of 5.

16 min cap

Saturday 6th July 2019

“Luke”

 For Time:

  • 400m Run
  • 15 C&J (47.5/70)
  • 400m Run
  • 30 Toes to Bar
  • 400m Run
  • 45 Wall Balls (7/9)
  • 400m Run
  • 45 KBS (16/24)
  • 400m Run
  • 30 Ring Dips
  • 400m Run
  • 15 Lunges (47.5/70)
  • 400m Run

Friday 5th July 2019

A. Bench Press

  • 5-5-5-5-5

Superset with 5-8 Strict Pull-ups

E3M
B. “Helen”

3RFT:

  • 400 Meter Run
  • 21 KBS (16/24)
  • 12 Pull-Ups

15 min cap

Thursday 4th July 2019

A. OHS

  • 3-3-3-3-3

E2.5M

 

B. PARTNER WOD

  • 1000m Row (Split as you wish)
  • 60 Power Snatches (30/42.5)
  • 40 Overhead Squats (30/42.5)
  • 20 Thrusters (30/42.5)
  • 1000m Row

Partners may partition the repetitions however they choose.

20 min cap

Wednesday 3rd July 2019

Every 4 min for 32 mins (8 sets)

  • 400 Meter Run
  • 3 Power Cleans
  • 3 Ring Muscle-Ups*

 

Scale to BMU or 6-9 C2B Pull-ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.

Please note total load successfully lifted, as well as number of attempts made – e.g., 2000kg; 22/24.

Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Tuesday 2nd July 2019

A. Strict Press

  • 5-3-1-5-3-1

Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

E2M

 

B. Strict Press

  • 2 x 8 reps @ 80%

E2.5M

 

C. 12 min AMRAP

  • 10 x Wall to Wall Shuttles (10m)
  • 2 Wall Walks
  • 20 Single-Arm Dumbbell Push Presses (10 each; 15/22.5)
  • 20 Single Arm O/H Lunge (10 each arm; 15/22.5)

Monday 1st July 2019

A. Front Squat

  • 3-3-2-2-1-1-1

E2M

Building with each set to heavy singles.

 

B. 12-9-6-3

  • Squat Clean (50/70)
  • BXJ (24/30)

 

Beware the jelly legs for first box jump each round…..