August 29, 2019

Strength: 10 mins 

1 Sled Push 

1 Farmers Carry

10 Cals Assault Bike 

3 Power Cleans 

5 Strict Pull Ups (3 sec pause at top)

Wod: 16 min Amrap

16 Power Cleans 40/30kg

16 Toes to Bar 

200m run 

August 28, 2019

Strength: Deadlifts 

3x5 @60%

2x4 @70%

1x2 @80%

Wod : For Time 

30/25 Cals Bike/Row/Ski/Ab

30 Slam Balls 

30 Wall Balls 

20/15 Cals....................

20 Slam Balls 

20 Wall Balls 

10/5 Cals.......................

10 Slam Balls 

10 Wall Balls 

August 27, 2019

EMOM 5
 

2 X Hip snatch with 3 second pause at lowest possible point

Only increase weight if full depth squat achieved & good technique

EMOM 5
 

2 X Hang snatch with 3 sec pause @ lowest possible point

EMOM 5
 

1 X Full snatch, pause at knee for 3 sec, pause at bottom for 3...

August 26, 2019

Strength : Front Squat 

3 X 6 @60%

2 X 4 @70%

1 X 2 @80%

1 X 1 @90%

Conditioning : Teams of 3 

Relay style : 12 rds 

15 KB Swings American 24/16kg

30 Du or 50 ss + 3 Burpee 

12/10 Cal Row 

* Time cap 18 mins 

August 25, 2019

Strength : Strict Press 

6,6,4,4,2,2 

Start at 50% to build to a heavy double 

Conditioning :  Every 3 mins for 12 mins 

Run 200m 

10 Single arm DB Thruster 22.5/15kg 

10 Box step ups with DB 

Core : 4 X 30 Sec Plank ( use weight if necessary) 

August 22, 2019

Strength : 12 mins



1 Sled

1 Carry

3 Man Makers

4 Bench press

10-15 Sec L Sit

10 Cal AB





Conditioning : 6 min AMRAP



12/10 Cal Row 

20 Metre Double DB front rack carry 22.5/15kg

8 Burpee 






 

August 21, 2019

Strength : Every 3 mins for 15 mins 

6    Deadlift at 50%

10  Step ups with DB/KB

Conditioning : 4 rds 

40 secs on 20 off 

Max Effort Bike Erg 

Max Sit ups 

HSPU/HRPU 

KB Swings American 24/16kg 

August 20, 2019

Strength/Skill



3 X 5 High Hang Power Snatch





3 X 3 High Hang Squat Snatch



10 sets Hang Power Snatch + 2 Overhead Squats



Conditioning : 6rds 

5   Chest to Bar 

20 Airaquats 

40 Double Unders 


Time cap 10 mins 

Finisher : Core 

 

August 19, 2019

Strength : Every 2 mins for 10 mins 

10 Seated DB Press + 5 Strict Chin ups 

Conditioning : Partner up

For time

Run 400m 

30 Front Squats 50/35kg

Run 400m 

40 STOH 50/35KG

Run 400m

50 Thruster 50/35kg 

Run 400m 

* Time cap 16mins 

August 18, 2019

Strength : Back Squat



5 X 5 @60-70%



Tempo Squat 33x1



3 seconds descending 3 sec at  bottom and then drive up to start position and repeat X 5





Conditioning : 12 min AMRAP 

18  Wall balls 

12  Toe to Bar 

6     Burpee Box Jump 





 

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