Monday the 20th to Friday the 24th of August

Monday

1. 12 minutes to work up to a 1 rep max thruster

2. 4 by 3 minute windows with 1 minute break between each

1. 200m run + max thrusters 45/30kg
2. 200m run + max pullups
3. 200m run + max thrusters 45/30kg
4. 200m run + max pullups

Tuesday

EMOM BY 20

even – 15 wallballs 9/6kg
odd – 15 kettlebell swings 24/16kg

finisher

5 minutes of:

30 seconds situps
30 seconds plank

Wednesday

1. EMOM by 7 – 2 split jerk from the rack (add weight but focus on technique)

2. 20/15/10/5

squat clean 52/35kg
dumbbell pushpress – 1 in each hand

Thursday

“The Ghost”

6 rounds – 1 minute per station with 1 minute break between rounds

1. row for cals
2. burpees
3. double unders
4. rest

Friday

AMRAP 7 minutes

20 ground to overhead 52/35kg
2 rope climbs or 4 bar muscleups

rest 3 minutes

AMRAP 7 minutes

20 back squats 90/60kg
20 d ball cleans

rest 3 minutes

AMRAP 7 minutes

20 toes to bar
40 pushups

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Monday

1. Thrusters – every 2 minutes do 3 reps for 5 sets in total

2. AMRAP 12 minutes

3 wallballs
3 dball cleans
3 pushups
6 + 6 + 6
9 + 9 + 9
and so on for 12 minutes

Tuesday

40s on 20s off for 20 minutes

1. Dumbbell pushpress or handstand pushups
2. Burpees
3. Knees to chest or toes to bar
4. Kettlebell swings

Finisher

8 minute prowler push – 2 teams

Wednesday

Skill – split jerk – floor with bar first then rack with weight

Workout

Running D.T

5 rounds

200 meter run
12 deadlift 52/35kg
9 hang power clean 52/35kg
6 pushjerk 52/35kg

Thursday

2 rounds of:

AMRAP 3 MINUTES

bike or ski or row for cals

Rest 1 minute

AMRAP 3 MINUTES

5 dumbbell thrusters
5 burpee box jumps

Rest 1 minute

AMRAP 3 MINUTES

10 dumbbell front rack lunges
10 box jumps

Finisher – 10 minutes of mobility

Friday

Teams of 2:

2 rounds

50 squat cleans 45/30kg
200m sled pull
50 pullups or ring rows 30 c2b or 15 bar muscleups
200m sled pull
50 deadlift 90/60kg
200m sled pull

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Friday the 10th of August

Teams of 2:

AMRAP 7 MINUTES

2 rope climbs or 4 bar muscleups
30 front rack lunges 52/35kg

Rest 3 minutes

AMRAP 7 MINUTES

30 front squats 52/35kg
30 bar facing burpees

Rest 3 minutes

AMRAP 7 MINUTES

30 meter dball bear crawl
30 box jumps

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90 seconds on 30 seconds off for 20 minuted

1. D ball cleans
2. Bike for cals
3. Ring rows
4. Ski for cals
5. Mountain climbers

Finisher

8 minute team prowler push

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Wednesday the 8th of August

Skill – splt jerk – floor first then from the rack with weight

Workout

50 wallballs 9/6kg
15 deadlift 100/65kg
40 wallballs
12 deadlift
30 wallballs
9 deadlift
20 wallballs
6 deadlift
10 wallballs

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Tuesday the 7th of August

AMRAP 4 MINUTES

10 dumbbell pushpress or 5 handstand pushups
10 burpees
10 situps or 10 toes to bar

Rest 1 minute

Repeat for another 4 rounds

Finisher

400 meter run as fast as humanly possible!!!

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Monday the 6th of July

1. Thrusters – 3 reps every 2 minutes increasing weight with each set for 5 sets

2. Helen

3 rounds

400m run
21 kettlebell swings
12 pullups

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Monday the 30th to Friday the 3rd of August

Monday

1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set

2. Karen

150 wallballs – 12 minute cut off

Tuesday

AMRAP 20 MINUTES

200m run
10 pushups or 5 handstand pushups
20 knees to chest or 10 toes to bar
30 kettlebell swings
40 single or double unders

finisher – 1.5k ski in teams of 2

Wednesday

skill – split jerk

workout

AMRAP 5 minutes

5 power clean + 5 front squat + 5 pushpress 25/35kg

rest 2 minutes

AMRAP 4 minutes

4 power clean + 4 front squat + pushpress 30/45kg

rest 2 minutes

AMRAP 3 minutes

3 power clean + 3 front squat + 3 pushpress 35/52kg

Thursday

45s on 15s off for 12 minutes

rest 2 minutes

45s on 15s for 8 minutes

rest 2 minutes

45s on 15s off for 4 minutes

1. dumbbell thrusters
2. situps
3. ring rows
4. scissor kicks

finisher – 400m run

Friday

Teams of 2:

AMRAP 25 minutes

30 pullups or 20 c2b or 10 bar mu
30 d ball cleans 40/30kg
30 burpee box jump overs
30 back squats 75/50kg

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Monday the 23rd to Friday the 27th of July

Monday

1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set

2. “Jackie”

1000m row
50 thrusters 20/15kg
30 pullups

Tuesday

20s on 10s off for 20 minutes

1. pushups or handstand pushups
2. situps or toes to bar
3. squats or pistols
4. kettlebell swings 24/16kg

finisher – 8 minute team prowler push – 15 meters per team member every go

Wednesday

Skill – split jerk

Workout

3 rounds

400m run
15 ground to overhead 52/35kg

Thursday

AMRAP 5 minutes

5 burpees + 10 wallballs

rest 2 minutes

AMRAP 5 minutes

5 bar facing burpees + 10 wallballs

rest 2 minutes

AMRAP 5 minutes

5 burpee box jump overs + 10 wallballs

Finisher

1.5k ski – teams of 2

Friday

TEAMS OF 2:

AMRAP 7 minutes

2 rope climbs + 20 squat cleans 52/35kg

rest 3 minutes

AMRAP 7 minutes

10 bar muscleups or 20 chest to bar or 30 ring rows + 30 front rack lunges 52/35kg

rest 3 minutes

AMRAP 7 minutes

40 dumbbell pushpress 22/15kg
30 meter D-ball bear crawl

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Monday the 16th to Friday the 20th of July

Monday

1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set

2. 27/21/15/9

row or ski for cals
wallballs 9/6kg

Tuesday

45 seconds on 15 seconds off for 20 minutes

1. toes to bar or situps
2. d-ball cleans
3. box jumps
4. mountain climbers

finisher – 800 meter run

Wednesday

skill – split jerk

workout

D.T

5 rounds

12 deadlift
9 hang power cleans 70/45kg
6 shoulder to overhead

Thursday

AMRAP 6 MINUTES

15 burpees
30 kettlebell swings 24/16kg

rest 3 minutes

AMRAP 6 MINUTES

10 burpees
20 kettlebell swings

rest 3 minutes

AMRAP 6 MINUTES

5 burpees
10 kettlebell swings

Friday

TEAMS OF 2:

DOUBLE CINDY WITH A TWIST

AMRAP 40 MINUTES

5 pullups or 3 chest to bar or 1 bar muscleup
10 pushups
15 squats

every 4 minutes 1 team member completes 5 deadlifts or 1 rope climb eg. when the clock turns 4 minutes both team mates doing Cindy and team member A does a rope climb and team member B does 5 deadlifts then when the clock turns 8 reverse the roles.

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