monday 20th july - saturday 25th

MONDAY:
Hang Clean (5, 5, 3, 3, 1, 1, 1,)
Push Press (3 reps EMOM x 7 minutes)
Metcon:
Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

​TUESDAY:
A1: Bench Press (4 x 5 reps)
A2: Bent Over Row (4 x 8-10)
Metcon (Time)
3 rounds for time
7 bar muscle ups
21 burpees
50 double unders *Scaling for muscle ups 1. 7 CTB + 7 Ring Dips 2. 7. Pullups + 7 Ring Dips

WEDNESDAY:
A1: Weighted Step-ups (12, 12, 12 Alternating) - 20" BOX
A2: Farmer's Carry (3 x 100M) 100M farmers Walk (32/24kg)
Conditioning:
Beep TEST (AMRAP - Rounds and Reps)

THURSDAY:
Hang Power Snatch (5,5,3,3,1,1,1)
Deadlift (3 reps EMOM x 7 minutes)
Metcon (AMRAP - Reps)
3 Rounds for total REPS
1 minute DB Manmakers (power) (22.5/15kg)
1 minute T2B 1 minute rest
​
FRIDAY:
Pistols (Tabata - 8 x 20/10)
Max Height Box Jump 5, 5, 3, 3, 1, 1, 1
Metcon (AMRAP - Reps) 4 rounds on a 3 minute timer/ resting 3 between
400m run Then Max back squats @ 70/45kg * score = back squat - use racks

SATURDAY:
In PAIRS, one person working at a time 2 MINUTES REST BETWEEN MOVEMENTS
1: Metcon (Calories) ROW MAX CALS 4 MINS
2: Metcon (AMRAP - Reps) MAX DB Snatch 4 mins (27.5/17.5KG)
3: Metcon (Distance) MAX metres sled push 80/50 4 mins
4: Metcon (AMRAP - Reps) MAX Pull-ups 4 mins
5: Metcon (Calories) ROW MAX CALS 4 MINS
​6: Metcon (AMRAP - Reps) MAX wall balls 9/6 4 mins Gymnastics Metcon (No Measure) Accumulate 3 mins in Plank position Accumulate 2 mins in Hollow hold Accumulate 1 min L-SIT