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Bank Holiday Monday:

In Pairs For Time

You Go I Go (Except for the WB Carry)

5 Rounds For Time:

40 X Cals
30 X Wall Ball @9/6kg
20 X Toes To Bar / T2 Hip / T2 Object
12 X Partner Tyre Flip
200m Med Ball Carry (Med Ball Each)

Time Cap: 40 Mins

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Tuesday:

Barbell Cycling – Clean & Jerk

Prioritise technique first and foremost (as always). Begin at RPE 5-6, then build load gradually across each set. Sets are Touch and Go. Reset for each different movement.

8-6-4-2
Hang Power Clean


8-6-4-2

Push Jerk


8-6-4-2

Power Clean


8-6-4-2
Power Clean & Push Jerk

*Rest 60-90s between sets

After Class Extra:

10-1 Ladder

For Time:

Down Up
V-Up
KB Russian @32/24kg

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Wednesday:

A.

Strength

3 Sets for Quality:

5 X Strict CTB
5 X Strict HSPU
10 X Strict Toes To Bar / Rings

*Rest as needed

B.

Metcon

For Time:

50/40 X Cals
50 X DB Step Up @22.5/15kg
50/40 X Cals
50 X Alt DB Snatch @22.5/15kg

Time Cap: 18 Mins

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Thursday:

A.

Strength

15 Mins to Build to a Heavy For The Day Triple Deadlift (TNG)

B.

Metcon

5 Rounds For Time:

6 X Deadlift @120/80kg
8 X V-Up
10 X Bar Over Burpee

Time Cap: 12 Mins

C / After Class Extra

STRETCH / FOAM ROLL!!

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Friday:

A.

Strength

Back Squat

5 @60%
5 @65%
4 @70%
3 @75%
3 @80%

Rest 90s Between Sets

B.

Metcon

14 AMRAP

50 X DU / 100 X SU
12 X Pull Up
200m (100m Each Arm) KB Farmers Carry @32/24kg

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Saturday:

In Pairs (1 Work / 1 Rest)

10 Rounds For Time:

30 X Cals
20 X Toes To Bar
10 X Squat Clean @60/40kg

Time Cap: 32 Mins

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Sunday:

Hero WOD ‘Harper’

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

23 AMRAP

9 X Chest To Bar Pull Up
15 X Power Clean 60/40kg
21 X Air Squat
400m Run with a 20/15kg Plate

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