July - 2018

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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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

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