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Friday 14th August

A.

Strength – Pull Up

5 X 5 Strict Pull Up*
Superset with…
5 X 5 60s Cumulative Hollow Body Hold

Rest 60s Between Sets

*Scaling: 10 X Strict Ring Row / 5 X Low Bar Pull Up / 5 X Strict Banded Pull Up
Rx+: Weighted Slam Ball (between legs) Strict Pull Up

B.

Metcon

6 AMRAP
12 X Wall Ball @9/6kg
24 X DU / 32 X SU

Rest 2 Mins

6 AMRAP
12 X Slam Ball @30/20lb
12 X Down Up

*The objective is one round a minute on each workout!!

Thursday 13th August

A.

Strength – Strict Press

5 X 6 @RPE Max 6

Rest 60s Between Sets

B.

Metcon

5 Rounds For Time:
25/20 X Cals
10 X STOH @50/35kg (Max RPE 7)

Time Cap: 14 Mins

Wednesday 12th August

A.

Strength – Back Squat

4 X 6 @RPE 6

Rest 90s Between Sets

B.

Metcon

21-15-9-15-21
Burpee Over Bar
Alt Forward Lunge* @42.5/30kg
Toes To Bar / Knee To Elbow / Toes To KB
Reverse Crunch

*Scale: Back Squat

Tuesday 11th August

A.

Barbell Strength & Technique – Power Clean & Push Jerk

Focus = ‘Technique Not Load’

2 X Power Clean & Push Jerk (not TNG)
Rest 60s Between Sets

*Build to a Max of RPE 6

B.

Metcon

@70% of A

12 EMOM
1- 4 X Power Clean
2- 4 X Push Jerk
3- 40 X DU / 60 X SU

Monday 10th August

Dumbbell Strength & Conditioning

12 AMRAP

6 X HR Push Up
8 X Alt OH Lunge (4/4) / Goblet Lunge
10 X V-Up / Tuck Crunch
12 X Single Arm DB Thruster (6/6)

Rest 3 Mins

12 AMRAP

14/12 X Cals
24 X Grappler Sit-Up
8 X DB Goblet Squat
6 X Alt Devils Press

Rx: @22.5/15kg