Monday 17th - Saturday 22nd July

MONDAY
*no 6:00 or 9:30 classes*


Strength:
A1: 4 Box squat
A2: 8 db single arm press
x 4


Conditioning:
3 rounds
21 kb swings @ 24/16kg
15 thrusters @ 52.5/35kg
9 bar over burpees


TUESDAY
Strength:
EMOM x 10 for accumulate load
2 power cleans


Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between
18/15 cal AB
10 x 10m shuttle run
Max row metres
*scale AB to maintain high output


WEDNESDAY
Strength:
A1: 6 farmers handles deadlift
A2: 12 bb alternating lateral lunge
x 4


Conditioning:
AMRAP in 12 minutes
9 Deadlifts @ 100/70kg
12 T2B
15 box jumps @ 60/40kg




SWOD
Back squat
5,5,3,3,3


2 Hang squat clean + 1 split jerk
EMOM x 8


3 rfq
40m farmers @ 60/40
10 strict press @ 50/30


THURSDAY
Strength:
Strict EMOM for holding reps
Minutes 1 - 5
Pullups
Minutes 6 - 10
Ring dip
*Score = reps maintained for each I.e 6 pullups + 4 dips


Conditioning:
Tabata for accumulate reps
(8 x 20/10, resting 1 minute between each)
Kipping HSPU
Jumping lunge
HR pushup
Ring rows


FRIDAY
Strength:
EMOM x 10 for accumulate load
2 power snatch


Conditioning:


1:
2 rounds
25/22 AB
30 abmat situp
15 alternating KB snatch @ 24/16kg


2:
Tabata (8 x 20/10)
Double unders