Programming for the Week Commencing‪ 5th August‬

Monday:

40 EMOM

1- 15/12 X Cal Row
2- 14 X T2B
3- 24 X DB Snatch @22.5/15kg
4- Max Effort Over DB Burpee
5- Rest

After Class Extra:

6 Rounds:
45s Handstand Hold
45s Rest

Tuesday:

5 Rounds For Time:

15 X Wall Ball ‘2 For 1’ @9/6kg*
15 X Slam Balls @30/20lb
15 X Med Ball Sit Up

*Coaches Notes: Scale to ‘normal’ Wall Balls.

Rest 10 Mins
 
5 Rounds For Time:

9 X DB Deadlift @22.5/15kg
6 X DB Hang Clean & Jerk
3 X Devils Press

Wednesday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Thursday

CF Barbell – Snatch

A.

5 X 5 Muscle Snatch @30-40%

B.

6 X 3 Snatch Balance @60%

C.

10 EMOM

1 X Snatch @80%

After Class Extra:

3 X 12 Front Squats @50-60%

Friday:

Conditioning

For Time:

3 Rounds For Time:

12 X STOH @60/40kg
14 X Front Rack Lunge @60/40kg
16 X T2B
 
Rest 10 Mins

In Pairs:
(One person working at a time, spilt the reps between you)

AMRAP 8

2, 4, 6, 8, 10, 12…
Hang Squat Clean @60/40kg
Push Up

Saturday:

In Pairs:

5km Row / Ski / 12.5km Bike
*During the session 20 X Rope Climbs must be completed between you.

Time Cap: 25 Mins

Rest 5 Mins

12 AMRAP

12 X Wall Balls @12/9kg
12 X DB STOH @22.5/15kg
6 X Synchro Down Ups

Gymnastics:

Handstand Push Up – Mobility, Strength & Skill

Sunday:

Hero Workout ‘Bull’

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

2 Rounds:

200 X DUs
50 X Overhead Squats @62.5/42.5kg*
50 X Pull-Ups
1 Mile Run

*Scale OH Squats to Back Squat if required by the coach.

Monday:

30 AMRAP

150 X DUs
24 X Power Snatch @60/40kg
24 X HSPU
24 X Front Squats @60/40kg
24 X Burpee Box Jumps
24 X Hang Power Clean @60/40kg
24 X Pistols
24 X Push Press @60/40kg