30 Jul Saturday, 31/07/21
A) E2.5M x 5 5 Deadlifts @ 80% B ) AMRAP in 15 minutes: 15 Situps 15 Pushups 30 Box Jumps (24/20”) ...
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July 2021
29 Jul Friday, 30/07/21
Partner or solo “Hursty” 15 rft: 100m Run 7 Front Squats (60/40kg) 100m Run 7 Burpee Pull-Ups (12” target) ...
28 Jul Thursday, 29/07/21
A) Alt EMOM x 10 1. 3 Muscle Snatches + 3 Snatch Balances 2. 3 Power Snatches + 3 Snatch Push Presses B) E2M x 5 1 Muscle Snatch + 1 OHS + 1 Power Snatch + 1 Snatch C) E2M x 5 1 Snatch + 1...
27 Jul Wednesday, 28/07/21
A) Squat Clean 5-5-5-3-3-3-1-1-1-1 - first six sets are touch’n’go then either B ) Push Jerk 3-3-3-3 or C) 4 rft: 8 Devils Presses (2 x 20/15kg DB) 12 Hang Power Cleans 16 Plank Jacks ...
26 Jul Tuesday, 27/07/21
A) 0:00 – 10:00 AMRAP 5 Pull-Ups (^strict) 10 Wall Balls (9/6kg) 30 Double Unders B ) 15:00 – 25:00 AMRAP 5 SDHP (45/30kg) (^60/45kg) 10 Calories 30 Double Unders ...
25 Jul Monday, 26/07/21
A) E90S x 5 3 Deadlifts @ 80% B ) Incrementing AMRAP in 12 minutes: 1-2-3-4-5-1-2-3… Strict Press @ 70% 2-4-6-8-10-2-4-6… Toes-to-Bar 3-6-9-12-15-3-6-9… Box Jumps (24/20”) i.e. 1 Strict Press, 2 Toes-to-Bar, 3 Box Jumps 2 Strict Presses, 4 Toes-to-Bar, 6 Box Jumps etc.. Happy Monday! [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
23 Jul Saturday, 24/07/21
A) Power Clean - 10 minutes to build to a heavy single B ) "The Chief" 5 x AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - rest one minute between rounds We've been doing lots of work recently on cleans and pushups. "The...
22 Jul Friday, 23/07/21
A) Superset E2M x 5 Deadlift 5 x 75% Strict Press 5 x 65% B ) For time: 300 Double Unders 60 Toes-to-Bar - partition as required - 12 minute time cap ...
22 Jul Thursday, 22/07/21
A) Snatch 1. E2M x 5 3 x 1 Muscle Snatch + 1 Snatch Balance 2. EMOM x 10 2 Snatches (minutes 11 - 15) 1 Snatch (minutes 16 - 20) 3. E2M x 5 1 Power Snatch + 1 Snatch 4. EMOM x 5 2 Snatch Pulls...
22 Jul Wednesday, 21/07/21
A) 3 rft: 400m Run 21 Pull-Ups 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 20/15kg) B ) DB Bench Press 5 x 10 ...