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Wednesday the 1st of August

Strength : Push Press 5 x 5 @70% Accessory : 4  x 8  Seated Dumbell Press Condtioning  :  Partner Up Amrap 15 mins 40 Slamballs 20 Toes To Bar 40 Thrusters 40/30kg 20 HSPU or Hand release push up Run 400m * Both Run together and 1 person working each movement

Tuesday the 31st of August

Gymnastics : 5 mins of 20 sec Handstand Hold 3 Wall Walks 20 sec Hollow Hold Strength: Deadlift 5x5 @ 60% Wod : 21/15/9 Wall Balls Burpees Kb swings

Monday the 30th of July

Strength : Front Squat Every 3 mins 10-8-8-6-4 Sets @ 50%,60%,65,70%,75% Condtioning : AMRAP 10  mins 5 Pull up 10 Push Up 15 Airsquats ( use wallball ) Rest 2 mins For Time 30/25/20/15 Sit ups Double Unders

Friday the 27th of July

Midline : 6 mins 20 sec Flutter kicks 10 Sec Hollow Hold 20 Plank Leg raises ( 10 R + 10 L ) Strength : 12 mins 1 Sled Push 1 Farmer Carry 1 Walking Lunge with DB ( 15 m ) 4 Bench Press @70-75% 6 Strict Chins 6 Dips 200 m run with wall ball Condtioning : 4ds  of 30/30 Slamball Single KB or DB Press ( Alt every 5 reps ) High Box Jump

Thursday the 26th of July

Gymnastics: Pull Ups 5x5 with 3 sec hold at the top of each rep Strength : Deadlift 6x3 @70% Wod : 3-2 min rounds with 1 min rest after each round 100 Double Unders/100 Single Skips Max Wall Balls in remaining time left Score is total Wall Balls at the end of 3 rounds.

Wednesday the 25th of July

Strength : Every 2 mins for 12 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Condtioning : Partner Up Every 5 mins for 20 mins Run 400m together 20 HSPU / Push Ups 12 Squat Cleans 60/40kg * share out reps however you want

Tuesday the 24th of July

Gymnastics: Core 3rds 1 max effort L-Sit 10 sec Hollow Hold 10 Hollow Rock 10 Leg Raises Strength: Push Press 6x3 @70% Wod : For Time 40/30cals bike 40 Thrusters 30/20kg 30 T2B 20 Burpees

Monday the 23rd of July

Gymnastics : 7 mins 3 Wall Walks 30 sec Plank Hold ( use rings if possible) Strength : Back Squat Every 3 mins 10-8-8-6 Sets @ 50%,60%,65,70% Condtioning : For time: 0-5 mins 30 Push-ups, hand-release 30 Front Squats 40/30kg 30 Pull-ups Rest 3 mins minutes For Time  20 Push-ups, hand-release 20 Front Squats 50/35kg 20 Pull-ups

Friday the 20th of July

Strength : AMRAP 14 mins 1 Heavy Sled 1 Farmers Carry 5 Back Squats @ 60% 5 Dips ( use weight if possible ) 5 Chin Ups ( use weight if possible) 10 Defecit Push-ups 10 KB Step Ups Condtioning : AMRAP 12 mins Partner Up 40 Double Unders 10  Push Press 50/35kg 10/8 Cals Bike/Rower * 1 person completes full rd before next person starts

Thursday the 19th of July

Strength : Deadlift 8 @ 50% 6   @ 60% 4   @ 65% 4   @70% 2    75-80% Condtioning : Every 3 mins for 15 mins 12 Box Jumps 10 Front Rack Lunges 50/35kg 8 Toes to Bar / V-Ups Midline : 3rds 20 Sec Side Plank R + L 10 Reverse Crunch 10 Sec Hollow Hold * rest 1 min after each round

Wednesday the 18th of July

Gymnastics : AMRAP 8 mins 5 Strict HSPU or Seat DB Press 10 Strict Pull Ups 15 Sec L Sit Strength : Bench Press 7 x 3 @70-80% Condtioning : Partner Up Run 200m 60 Wall Balls Run 200m 60 Slam Balls Run 200m 60 DB Snatches Run 200m 60 Sit-ups Row 600m ( use 1 rower )

Tuesday the 17th of July

Strength : A Every 2 minutes, for 8  minutes (4 sets): Strict press x 4 70-80% B. Every 2 minutes, for 12 minutes (6 sets): (Power Clean + Jerk) x 2 reps Condtioning : For Time Run 600m 30 Thrusters 50/35kg 30 Burpees 15 Thruster50/35k 15 Burpees

Monday the 16th of July

Strength: Front Squat 7 x 3 Build to a heavy treble Accessory: 4 rds Overhead Dumble lunge (15m) * use 1 dumbbell Condtioning : AMRAP 10 mins 24 KB Swings Russian 24 Wallballs 12/10 Cals Bike Rower

Friday the 13th of July

Core : 3rds of 15 Leg Raises 15 Reverse Crunches 30 sec Flitter Kicks 15 Sit Ups Strength : 3rds of 2 Sled Pushes 1 Deadlift Hold 80/50kg 60 second hold 10 Kb Step Ups 24/20" 10 Bench Press Wod : For Time 30 Push Press 60/40kg 30 Box Jump Overs 30 Air Squats 30 Dips Rings/Dip Bar

Thursday the 12th of July

Gymnastics: Ring Dips 5x5 +10 sec hold after each set Strength : Deadlift 5x5 @65% Wod : 8 min Amrap 10 Pull Ups 10 Slam Balls 10 Kb Swings 30 Double Unders

Wednesday the 11th of July

Strength : Every mins for 3 mins for 12mins 3 Bench Press @ 75-85% 6 Strict Wide Grip Pull Ups  ( use weight if possible) 9 weighted Sit-ups Condtioning : Partner AMRAP 15 mins Run 200m ( together) 8 Power Cleans 65/45kg 12 Burpee Box Jumps

Tuesday the 10th of July

Gymnastics : 4 rds ( 8 min Cap) 20-30 Handstand Hold 20-30 Push Plank Hold ( use rings if possible) 20-30 Russian twists ( use weight if possible) Strength : Push Press 6 x 4 @70-80% Condtioning : Death by By T2B/Burpee 1st min 2 T2B 2 Burpee 2nd min 3 T2B 3 Burpee 3rd min 4... 4... * add on 1 rep of each movement each round until you fail to get the required reps completed within the min

Monday the 9th of July

Strength : Front Squat 2 x 8 @ 50-60% 2 x 5 @ 60-65% Accessory: 3 x DB Front rack lunge (15m) Condtioning: 3 Rds Run 400m 24 Wallballs 12 DB snatch 22.5/15kg

Friday the 6th of July

Strength : 14 mins AMRAP 1 Sled Push 1 Farmer Carry ( 20m ) 1 Sled Drag ( 20m ) 5 Seated  DB Press 5 Strict Dips ( use weight if necessary) 5 Strict Chin up ( add weight if necessary) 10 Cals Bike/Ski/Rower 10 Hollow Rocks Condtioning : Every 2 mins for 12 mins 7 Thruster 50/35kg 40 Double Unders

Thursday the 5th of July

Mobility 10-15mins Strength: Deadlifts 3x8 @ 55% Wod : 21/15/9/6/3 Pull Ups Burpee Box Jump Overs

 

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