Training: 29th Jul- 4th August

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Squat Clean + 2 Split Jerks

WOD:

5 Rounds for time of: (16min CAP)

12 Thrusters, 45kg (30kg)

6 Bar Muscle-ups

3 Burpee Pull-ups

Rx’d + = 50kg (35kg)

Rx’d - = CTB Pull-ups

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TUESDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Hang Snatch + 1 OHS

WOD:

“Isabel”

For time: (12min CAP)

30 Snatches, 60kg (40kg)

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WEDNESDAY

Strength/Skill:

13mins to complete: 3x4 Front Squat- Increase the weight each set

Or

Spend 13 minutes working on any gymnastics movement

WOD:

AMRAP in 10mins of:

25 Toes to Bar

50 Double Unders

15 Squat Cleans, 50kg (35kg)

Rx’d + = 60kg (40kg)

Rx’d - = 40kg (30kg)

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THURSDAY

Strength:

EMOM for 15mins of:

Min 1: 3 Deadlift- Increase the weight each set

Min 2: 3 Push Presses- Increase the weight each set

Min 3: Rest

WOD:

For time: (16min CAP)

80 Russian KB Swings, 24kg (16kg)

60 Push-ups

40 CTB Pull-ups

20 Handstand Push-ups

Rx’d + = 32kg (24kg)

Rx’d - = Normal Pull-ups

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FRIDAY

Strength:

12mins to complete: 3x6 Front Squat- Increase the weight each set

WOD:

"Adrian"

7 Rounds for time of: (21min CAP)

3 Forward Rolls

5 Wall Walks

7 Toes to Bar

9 Box Jumps, 30" (24”)

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SATURDAY

Strength:

EMOM for 14mins of:

Min 1: 1 Bench Press

Min 2: Rest

-Increase the weight each set

Team WOD:

AMRAP in 15mins of:

Calorie Row or Bike

-Complete 3 Burpees at the start of every minute

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……………………………………….

SUNDAY

Rest