Monday 7th - Saturday 12th August

MONDAY
Strength:
A1: 10 BB step ups
A2: 5 ring dips
x 4


Conditioning:
Row 1km
100 wall balls
Run 1km


TUESDAY
Strength
Deadlift
3rm (10 minutes)
Then max unbroken @ 60%


Conditioning:
3 rounds for accumulate reps on a 3 minute timer/ rest 90 between
15 pullups (rx+ CTB)
50 double unders
Max power snatch @ 60/40kg



WEDNESDAY
'Goat'
EMOM x 7


Hero WOD Wednesday
'Kalsu'
100 thrusters @ 60/40kg
*EMOM 5 burpees
Scale like weight as needed


SWOD
Back squat
6,6,4,4,2,2


5 rounds for time
30m suitcase walk (15m l/ 15m r) @ 50/30
7 front squat @ 90/60kg *from racks


THURSDAY
Strength:
Hang power clean
3rm (10 minutes)
Then max unbroken @ 60%


Conditioning:
4 rounds for total time (including rest)
10 T2B
15 box jump overs @ 60/50cm
20 deadlifts @ 50/35kg
Run 200m
Rest 1 minute


FRIDAY
Strength:
A1: 5 DB single arm strict press
A2: 10 BB lateral lunge
x 4


Conditioning:
2 rounds
50 HR pushups
25 OHS @ 35/25kg
50 abmat situp
25/20 cal AB


SATURDAY
In teams of 3:
100 CAL ROW
100 Wall Balls
80 CALS AB
80 Front Squats (60/40)
60 CAL ROW
60 Box Jumps
40 CALS AB
40 STO (60/40)
20 CALS ROW
20 Burpees Over Bar (pairs)