Mon 15th July 2019

Mon 15th July 2019

Every Min x 2

3 Hang Muscle Snatch

Then:

Every 90s x 3

2 Hang Power Snatch

Then:

Every 90s x 3

1 Hang Snatch

Then

Every 2 mins x 4

1 Snatch

5 Min AMRAP

5 Burpee’s

10 DB Snatch

Sat 13th July 2019

Sat 13th July 2019

In Pairs

40 Min AMRAP

60 Lateral Burpee’s

50 Squat Cleans

40 Russian Swings

30 Shoulder to Overhead

20 Box Jump Overs

10 Bar Muscle Ups

Run 800m or Row 1000m

Thur 11th July 2019

Thur 11th July 2019

Bench 3x15

10 Min AMRAP

20 DB Push Press 10+10

20 Air Squats

20 DB Snatch

Wed 10th July 2019

Wed 10th July 2019

7 Min AMRAP

15/12 Cal Bike

5 BMU

Rest 5 Mins

7 Min AMRAP

15 HSPU

12 Box Jump Overs

Rest 5 Mins

7 MIn AMRAP

Row 18/15 Cals

30 AbMat Sit-Ups

Mon 8th July 2019

Mon 8th July 2019

Every min on the min x 2

3 Hang Muscle Snatch

Then:

Every 90s x 3

2 Hang Power Snatch

Then:

Every 2 Mins x 3

1 Hang Snatch

Then

Every 2 mins x 3

1 Below the Knee Hang Snatch

7 Min AMRAP

30 Double Unders

10 Bar Touching Burpee’s

Sat 6th July 2019

In Pairs

0-12 Mins AMRAP

10 Power Snatch 60/40kg

20 TTB

40 Double Unders

12-20 Mins: Rest

Then every 2 mins alternating partners

2 Mins of Rowing for max calories

2 Mins of Burpee Box Jump Overs

2 Mins of Bike erg for max calories

then every min alternating partners


Fri 5th July 2019

Fri 5th July 2019

Deadlift 4x8

7 min ladder

4-8-12-16 etc

Wall Ball

Hang Power Clean 52.5/35kg

Thur 4th July 2019

Thur 4th July 2019

Bench 4x12

Every 90s x4

  1. 20 DB Snatch

  2. 20 Deficit Push-Ups

  3. 20 Cal Bike

Wed 3rd July 2019

Wed 3rd July 2019

15 Min AMRAP

Row 500m

50 Double Unders

10 Strict HSPU

Rest 5 Mins

15 Min AMRAP

Run 400m

21 AB Mat Sit-Ups

12 C2B Pull-Ups

Tue 2nd July 2019

Tue 2nd July 2019

Front Squat 4x8

7 Min AMRAP

15 Box Jumps

15 Thrusters 35/25kg

Mon 1st July 2019

Mon 1st July 2019

Every 60s x 3:
2 Hang Muscle Snatches

Every 90s x 4:
2 Hang Power Snatches

Every 2 mins x 5

1 Hang Snatch

6 Min AMRAP

12 DB Hang Clean & Jerk (6+6)

6 Burpee's

Sat 29th June 2019

Sat 29th June 2019

30 Min AMRAP (partner)

Run 800m

80 Medball Cleans (switching every 20)

Run 400m

60 HSPU

50 Cals Row or Bike

40 DB Snatch

30 Cals Row or Bike

20 SA DB Thrusters

Fri 28th June 2019

Fri 28th June 2019

Deadlift 4x8

15 Min AMRAP

5 Burpee Box Jump Overs

10 DB Step Ups

then 6 + 12, 7 +14, 7, +18, 8+20 ….

Run 200m after each round

Thur 27th June 2019

Thur 27th June 2019

Bench 4x12

Not for time: 15-20 mins

Part A:

10+10 SA DB Push Press

6 DB TGU (alternating)

30s Handstand or Pike Hold

Part B:

10+10 SA DB Bench Press

15 SA Lateral raise 2.5/1.25 (tempo, slow up, pause)

30s Plank Shoulder Taps

alternate between both

Wed 26th June 2019

Wed 26th June 2019

Every 90s x 4

  1. Bike 20/18

  2. BMU (choose a # that will challenge you)

  3. Row 300/250m

  4. TTB (choose a # that will challenge you)

  5. Run 200m

Tue 25th June 2019

Tue 25th June 2019

Front Squat 4x8

Every 4 mins x 4

10 Front Rack Lunges 50/35kg

20 Russian Swings

30 Wall Ball

Mon 24th June 2019

Mon 24th June 2019

Every 2 Mins x 3:
3 Hang Muscle Snatches
Then,


Every 2 Mins x 3:
2 Hang Power Snatches
Then,

Every 2 Mins x 4:
1 Hang Snatch

7 Min AMRAP

21 Double Unders

14 DB Snatch

Sat 22nd June 2019

Sat 22nd June 2019

Partner WOD

18 Min AMRAP

7 RMU

14 STO 60/40kg

800m Bike

Rest 9 Mins 

18 Min AMRAP

10 Synchro Burpee’s

10 Synchro Box Jumps

Run 200m

then, 12, 14, 16, 18…

Fri 21st June 2019

Fri 21st June 2019

Deadlift 4x4

AMRAP 15 Mins

1 Power Clean 70-80% of 1RM

3 Strict Pull-Ups

6 Hand release push-ups

9 Air Squats