Thursday 29th July 2021

A. E2M 12 (6 sets)

  • 3 x Power Clean

Touch and go. No reset on the floor.

 

For time:

Buy in: 400 Meter Run

immediately followed by…

Three rounds of:

  • 10 Hang Power Cleans (42.5/60)
  • 10 Shoulder to Overhead
  • 10 Burpees over the bar

immediately followed by…

Cash out: 400 Meter Run

 

15 min cap

Wednesday 28th July 2021

A. Pause Front Squat

  • 4-4-4-4

E2.5M

3 sec pause at the bottom of each rep.

 

B. 10 min AMRAP

  • 1 Power Clean (50/70)
  • 2 Front Squats
  • 4 Front Rack Lunges
  • 8 Chest to Bar Pull Ups

Scale back to normal pull-ups as required.

Rx plus 4 BMU if preferred.

 

Finisher: 2-3 rounds

  • 10 O/head weighted sit-up (plate)
  • 10 Visits
  • 20 Russian twist (plate)

Tuesday 27th July 2021

A. EMOM 15

  • 1 x Snatch

Power or squat snatch.

 

B. 10min AMRAP

  • 30 Double Unders
  • 15 Power Snatch (25/35)

Monday 26th July 2021

A. Split Jerk

  • 3-3-3-3-3

E2M

 

B. 5RFT

  • 200m Run
  • 15 Alternating Push Press (30/42.5) and HSPU

 

Rounds 1,3 & 5 = 15 Push Press (30/42.5)

Rounds 2 & 4 = 15 HSPU

15 min cap

Saturday 24th July 2021

 Hero WOD – “White”

5RFT:

  • 3 Rope Climbs
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (15/20)
  • 400 meter Run

*3 rope climbs to be scaled to 15 ring rows & 15 Push-ups each round.

  40 min cap

Friday 23rd July 2021

A. 12 mins to find heaviest complex of:

  • 1 x Squat Clean
  • 1 x Hang Squat Clean &
  • 1 x Front Squat

If preferred can do a complex every 2 mins (6 sets)

 

B. 3RFT

  • 400m Run
  • 50 Air Squats
  • 5 Cleans (60/85)

Clean weight should not exceed 80% of your max clean

20 min cap

Thursday 22nd July 2021

A. EMOM 12 (4 sets)

Min 1 – 8 Deadlifts

Min 2 – 5 Ring Dips

Min 3 – 5 Strict Pull-ups

 

B. 2RFT

  • 800 Meter Run
  • 42 Kettlebell Swings (16/24)
  • 24 Pull-Ups

15 min cap

Wednesday 21st July 2021

A. Push Jerk

  • 2-2-2-2-2

E2M

 

EMOM 12

  • 7 Push Press (30/42.5)
  • Into max Box jumps (20”/24”)

Score is total box jumps.

Tuesday 20th July 2021

A. Back Squat

  • 10-10-10-10

E4M

 

B. 8 minute AMRAP

  • 1000m Row
  • Max Rep Wall Balls (7/9)

Monday 19th July 2021

A. Power Clean

  • 15 mins to build to your 1RM Power Clean

 

B. For time:

  • 80 Double-Unders*
  • 20 Power Clean (35/50)
  • 15 Push-ups
  • 10 Bar Muscle-Ups**
  • 800 Meter Run
  • 10 Bar Muscle-Ups
  • 15 Push-ups
  • 20 Power Clean (35/50)
  • 80 Double-Unders