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Thursday the 1st of August

Strength: Strict Press 5@60% 4@70% 3@80% Wod : 3x4 min Amraps 2 mins rest after each one 5 Clean&Jerks 10 Bar Hop Burpees 15 T2B Weight goes up every round for C&J 40/50/60kg 60/70/80kg Scale weight to a suitable load that you can move with good technique

Tuesday the 30th of July

Core : 2rds of 25 Hollow Rocks 25 Sec Hollow Hold 25 V-Ups 25 Sec Hollow Hold Strength: 15 mins to build to a heavy complex of 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Shoulder To Overhead Focus on good technique and build to a heavy set Wod : Double "DT" 17 Min Time Cap 10rds of 12 Deadlifts 9 Hang Power Cleans 6 Shoulder To Overhead Recommend weight for DT is 70/50kg The aim of this workout is one partner completes a round and then other goes. The aim is to do each round unbroken with good technique. So pick a weight that allows you to do this

Monday the 29th of July

Mobility 10-15 mins Strength: Back Squats 15-20mins to set 10 rep max Wod : 21/15/9 Wall Balls Burpees Also no Express class this Monday and Wednesday. Back as normal again next week. Apologies for this

Friday the 26th of July

Strength: 20 mins Teams of 3 Sled Push 400m (empty sled) Sled Drag 400m 40/20kg Farmers Carry 400m Sandbag carry 400m Man Makers x 15 Cals x 30 One person working on man makers and cals. Sled push/drag, farmers carry and sandbag carry, you can swap as much as you like during the 400m Wod : Tabata of Pull Ups Push Ups 20 sec on 10 sec off for a total of 8 mins 20 sec Pull Up 10 sec rest 20 sec push up 10 sec rest and so on for the 8 mins

Thursday the 25th of July

Strength : Strict Press 15-20 mins to build to a 5 rep max Wod : For Time 150 Thrusters 20/15kg Workout starts with 3 burpees Every min 3 min burpees until 150 Thrusters are complete

Wednesday the 24th of July

Strength : Deadlifts Take 20 mins to find a 5 rep max Wod : For Time 50 Cals buy in 21/15/9 Hang Power Cleans 50/35kg T2B Buy out 400m run

Tuesday the 23rd of July

Strength: Bench Press 8,8,6,4,4 50%,60%,70%,75%,80% Conditioning : Partner up 8 min AMRAP Bike erg 30 Cals 80 Du's 40 DB Snatch Rest 2 mins 8 Min AMRAP Row 30 Cals 30 Swings Overhead 24/16kg 20 Push ups

Monday the 22nd of July

Strength : Back Squat Warm up to working sets 3 @ 70% 3 @ 80% 3 @ 90% Accessory : 4 X 10 Reverse Lunge With DB or KB Conditioning : Every 3 mins for 15 Run 200m 10 DB Press ( one DB) 10 Down ups

Friday the 19th of July

Core : 7 mins Turkish get ups Strength: Deadlifts 5@60% 5@70% 5-8@80% Wod : For Time 2rds 40 Wall Balls 30 Slam Balls 20 Pull Ups

Thursday the 18th of July

Gymnastics : 12 Mins Ring holds 10-20 secs Handstand Walk/hold practice Strict Chest to Bar Conditioning : AMRAP 5 mins 10 KB swings american 24/16kg 20 Sit ups 30 Double Unders Rest 2 mins AMRAP 5 MINS 12  TTB 12  Plate ground to overhead 20/15kg Rest 2 mins AMRAP 5 MINS Row for metres

Wednesday the 17th of July

Strength: Strict Press 5@60% 5@70% 5-8@80% Accessorie: Bent over row 3x10 5 each arm Wod: For Time 30 Thrusters 40/30kg 15 Burpee Box Jumps 15 Thrusters 10 Burpee Box Jumps

Tuesday the 16th of July

Strength : Every 2 mins for 14 mins 1 Power Clean 1 Hang Power Clean 1 Push Press  + 1 Push Jerk Conditioning : Partner Up 3 rds for time 20   Hang Power Cleans 70/50kg 40   Later Burpees over Bar 60   Cals on AB/Bike/Rower Alt each Rd 80   Double Unders Share the reps *Time cap 15 mins

Monday the 15th of July

Strength : Front Squat 5 @ 60% 5 @ 70% 5 - 8 @80% Accessory : 3 rds Walking lunges with KB/DB Conditioning : 12 min AMRAP Run 200m 30 Wall Balls 20 DB Snatches 10 Strict Pull ups / Jumping pull ups

Friday the 12th of July

Strength: 8 mins 1 sled push 1 farmers carry 5 man makers 3 Power Cleans 10 Cals Ab Wod : emom x 13 "Macho Man" 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead 50/35kg Scale as needed

Thursday the 11th of July

Strength : Deadlift 2 X 8 @50% 2 X 6 @60% 2 X 4 @70% Conditioning : AMRAP 7 MIN 15/12 Cals Bike 12/9   Chest to Bar Rest 3 mins AMRAP 7 MIN 5 Hang Dumbell squat Cleans 22.5/15kg 40 Double Unders / 60 singles

Wednesday the 10th of July

Strength : Every 3 mins for 15 Bench Press X 4 30 Sec push up plank (use rings if possible) Conditioning : Every 3 mins for 18 10 DB Box Step ups 14/10 Push ups 18 Wallballs

Tuesday the 9th of July

Strength: Snatch 3x3 Hang Snatch 3x2 High Hang Snatch 5x3 Full Snatch Keep weight very light and focus on technique Wod : Partner Wod Chipper For Time 1k Run (together) 100 Thrusters 20/15kg 80 Slam Balls 60 T2B 40 Dumbell Snatches 20 Box Jumps

Monday the 8th of July

Strength : Back Squat 2 X 8 @50%,55% 2 X 6 @60% 2 X 4 @70% Accessory : 4rds 20 Sec side plank R + L 10 Reverse Lunge with KB or DB Conditioning : 12 Min AMRAP 9    Burpee Pull up 15  Swings Overhead 21  Cals Alt machines

Friday the 5th of July

Strength : Deadlift 3 X 5 @60% 2 X 3 @70% 1 X 2 @80% Conditioning : 10 min AMRAP 40 Wallballs 30 Sit ups 20 Ground to overhead with plate 20/15kg Core : 3rds 20/10 off Leg Raises Flutter Kicks Russian Twist

 

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