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Friday the 30th of August

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

Thursday the 29th of August

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

Wednesday the 28th of August

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 sec Conditioning : 3 rounds 15 hang power snatch 30/40 15 burpees over the bar 15 pull ups

Tuesday the 27th of August

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

Monday the 26th of August

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)

Friday the 23rd of August

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

Thursday the 22nd of August

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

Wednesday the 21st of August.

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

Tuesday the 20th of August

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

Monday the 19th of August

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

Friday the 16th of August

Strength : Deadlift 3 X 4 @60% 3 X 3 @70% 2 X 2 @80% 1 X 10 @40-50% Conditioning : For Time 80 Double Unders or 120 ss + 10 down ups 28 DB Snatch 22.5/15kg 14 Chest to Bar Time cap 6 mins

Thursday the 15th of August

Strength : Bench Press 6,6,4,4,2,2 Start at 50% to build to a heavy double * 5 Wide Grip Strict Pull ups after each set Conditioning : 10 min AMRAP Run 200m 4    Hang Power Clean 70/50kg 12 Box Jumps Finisher : Core

Wednesday the 14th of August

Strength : Every 2 mins for 12 mins 1 Snatch DL 1 Hang power Snatch 2 Overhead Squats Conditioning : 6 rds for Time 10 Hang DB C + J 15/12 Cals Bike erg/Rower/AB * time cap 15 mins

Tuesday the 13th of August

Strength : Every 3  mins for 15 mins 5 Strict Press 10 Bent over rows 15 Sec Hollow Hold Conditioning : Partner up For Time 100 KB swings american 24/16kg 100 Double Unders/200 Single Skips 50 Burpee over partner 400m run ( 1 person runs 200m and tags other partner for second 200m) 100 Wall Balls 100 Double Unders/200 single skips * I working 1 resting

Monday the 12 the of August

Strength : Every 3 mins for 15 mins 5 Back Squats at 60% 10 Bulgarian Split Squat ( 5R + 5L) Conditioning : 10 min ladder 3 Goblet Squats 3 Toes To Bar 3 Down Ups * Add 3 reps each Rd

Friday the 9th of August

Conditioning :  For time 20 Front Squats  50/35g 10 Bar facing Burpee 15 STOH 50%35kg 10 Bar facing Burpees 10 Thrusters 50/35kg 10 Bar Facing Burpees * Time cap 8 mins 10 mins 2 Wall walks 5 Strict Chins up 15 Sec Hollow hold 20 Russian Twist ( use weight if necessary)

Thursday the 8th of August

Strength : Deadlifts 10@50% 8@60% 6@70% 4@75% 2@80% Wod : For Time 2rds 25 Wall Balls 25 Pull Ups 25 Push ups

Wednesday the 7th of August

Strength : Bench Press 8,8,6,6,4,3 Start at 50% and increase by 5% each set Conditioning : EMOTM X 20 Min 1 : 12 HSPU / 12 Seated DB Press Min 2 : Sprint 100m Min 3 : Max Reps of 1 Power Clean + 1 Front Squat 70/50kg Min 4 : Rest

Tuesday the 6th of August

Strength : Front Squat 8,8,6,6,4,3 50%,60%,65%,70%,75%,80% Accessory : 4 X 30 Sec Weighted plank Conditioning : Partner up 14 min AMRAP 30/24 Cals 80 Double Unders /120 ss 30/24 Cals 60 DB Thruster 15/10kg 30/24 Cals 40 Slamballs

Bank Holiday Monday

Gym will be closed Monday the 5th of August all day! Normal service again on Tuesday. Enjoy the rest of the bank holiday weekend

 

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