Monday 14th - Saturday 19th August

MONDAY
Strength:
Back squat
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
2 rounds
25 T2B
50 walking lunges with single arm kb rack @ 24/16kg


TUESDAY
A1: 20m farmers carry
A2: 5 strict press
x 4


AMRAP in 12 minutes
Row 1.5km (buy in)
20 abmat situp
30 double unders
20 kb swings @ 24/16kg


WEDNESDAY
Goat'
EMOM x 7


Hero WOD Wednesday
'Abbate'
For Time
1.6km Run
21 Clean-and-Jerk @ 70/47.5kg
800 Meter Run
21 Clean-and-Jerk @ 70/47.5kg
1.6km Run


SWOD
Hang squat clean
*hold load across each rep
3 EMOM x 4
2 EMOM x 4
1 EMOM x 4


Clean pull
3,3,3,3,3


3 rounds for weight/ qlty
Heavy sled push
10 bent over row
50 waiter walk r/l




THURSDAY
Strength:
A1: 1-3 Rope climb *scale as needed Rx+ legless
A2: 5 bench press
x 4


Conditioning:
1: AMRAP
Max unbroken pullups
Rest
Max pushups 1 minute


Then
2: AMRAP in 3 minutes
5 pullups
5 burpees


FRIDAY
Strength:
OHS
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
4 rounds
15 box jumps @ 60/50cm
12 front squat @ 52.5/35kg
9 power snatch @ 52.5/35kg


SATURDAY
IN PAIRS:


1) AMRAP in 9 mins
Buy in - 100/80 CALS AB
MAX Wall balls in remainder


2) AMRAP in 9 mins
Buy in 1km RUN
MAX Burpees together in remainder


3) AMRAP in 9 mins
Buy in - ROW 1.2km
MAX Sandbag lunges in remainder