Tuesday 23rd July 2019

A. Hang Clean

  • Take 15 minutes to build to a heavy hang clean

 

B. For time:

  • 1000 Meter Row
  • 25 Hang Squat Cleans (50/70)
  • 50 Pull-Ups

Monday 22nd July 2019

A. Push Press

  • 10-10-10

E3M

B. “JT”

21-15-9

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups

 

Finisher: Tabata alternating for 10 rounds (5 each)

  • Chin over bar hold
  • Hollow Rocks

 

Saturday 20th July 2019

Hammer

5RFT

  • 5 Power clean (42.5/60)
  • 10 Front squat
  • 5 Push Jerk
  • 20 Pull-ups

Rest 90 seconds

Score is total time taken. (Not including rest)

Friday 19th July 2019

A. Snatch

  • 15 mins to build to your heaviest snatch.

Power or Squat

 

 B. Legs 11

 11 min AMRAP

  • 11m O/H Lunge (15/20 plate)
  • 11 Wall Balls (7/9)
  • 22 Double Unders

  

Thursday 18th July 2019

A. Split Jerk

  • 1-1-1-1-1-1

E2M

Building over the course of each rep.

 

B. 4 x 3 min AMRAPs

  • 5 Shoulder to Overhead (50/70)
  • 3 Burpee Box Jumps (24”/30”)

1 min rest in between

Score total reps each AMRAP.

1 round = 8 reps

Wednesday 17th July 2019

A. Take 10 minutes to build to the weight you plan to use for deadlifts for the workout.

 

B. 24 min AMRAP

  • 8 Deadlifts @ 70-75% of 1-RM
  • 16 Toes to Bar
  • 24 Walking Lunges with DB/KB Farmer’s Carry (24/32)
  • 400m Run

Please note number of rounds and reps, and weight used for the deadlift.

Tuesday 16th July 2019

A. Tabata Warm-up

  • Russian Step-Ups (left)
  • Russian Step-Ups (right)
  • Hollow Rocks
  • Broad Jumps

Alternating until 3 rounds of each complete = 6 mins

 

A. Partner WOD

30 min AMRAP

Alternating movements of:

  • 250m Row
  • 40 Russian Kettlebell Swings (16/24)
  • 30 Sit-ups
  • 20 Box Jump Overs  (20”/24?)
  • 10 Strict Pull-Ups

Monday 15th July 2019

A. Front Squat

  • 2-2-2-2-2-2

Building over the course of the 6 sets.

 

B. 9 min AMRAP

  • 3 Thrusters (42.5/60)
  • 6 Burpees Over the Barbell
  • 9 Chest-to-Bar Pull-Ups

 

Saturday 13th July 2019

“Diego”

8RFT:

  • 7 Power Clean (50/70)
  • 22 Double Unders
  • 18 Burpees

Finish with 2056m run with wall ball (7/9)

 

22 doubles = 50 singles

 2056m Run = 2 x 800m plus 1 x 400m plus to the end of driveway and back

Friday 12th July 2019

A. Push Jerk

  • 3-3-3-3-3

E2M

 

B. 4 x 3 min AMRAPs

  • 500m Row
  • Max rep HSPU

 

3 mins rest between.

Flat out effort.

Score reps each round

Scale to push-ups for those not on the wall…No Box HSPU for this WOD