“Hammer”
5 Rounds
5 Power Clean 62.5/42.5kg
10 Front Squats 62.5/42.5kg
5 Jerks
20 Pullups
Rest 90 Sec
Author: 1nnes001
Friday 23/8/19….”chest pump”
Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5
Thursday 22/8/19
Strength
Overhead Squat 5-5-5
Into
Back Squat 3-3-3 @ 75-80%
(Lighter percentages)
Conditioning
21-15-9
Devils Press 15/10kg
42-30-18
Sit-up
Wednesday 21/8/19….Burning Rubber
Part A.
Every 1 min for 18 mins, alternating between:
6 Power Cleans TNG, pick load
12 Pull-ups
Rest 1 min
Part B.
Every 3 minutes
25/18 Cal Assault Bike
x 3
Tuesday 20/8/19…Pogo
Conditioning
50-40-30-20-10 reps, for time of:
Wall Ball, 10/6 kg
Double Under
Extras
A. Starting Every 4 Minutes
Run 400m @ 85%
B. 8 x Behind Neck Snatch grip Press
x 3
Monday 19/8/19…Shark Attack
Shark Attack
15 Min AMRAP
18/15 Cal Row
15 Deadlift
12 Handstand Pushups
Saturday 17/8/19 31 Hero’s
31 Hero’s
31 Min AMRAP in partners
8 Thrusters 70/55kg
6 Rope Climbs
11 Box Jumps 24/20
Partner 1 works whilst Partner 2 completes a 400m run with a Sandbag or plate once partner 2 returns they switch
Friday 16/8/19…Wrestle Gone Bad
Skill
Split Jerk 1-1-1-1
Conditioning
On a continuous running clock
3 Rounds
1 min Double Unders
1 Min Sumo Deadlift High Pull 35/25kg
1 Min Row Cals
1 Min KB Swing 24/16
1 Min DB Box Step overs 20inch 20/15kg
1 Min Rest
Thursday 15/8/19…
Part A
“Ringer 1”
30-20-10 reps, for time of:
Assault Bike Calorie Toes-to-ring
Part B
15-10-5 reps, for time of:
Burpee
Hang Power Snatch, 50/35 kg
Part C
Row 750m/650m
rest 3 Min
Row 750m/650m
Wednesday 14/8/19…. Rock & Diamonds
Strength
Front Squat 5-5-5-5-5 @ 76% of 1 RM
Conditioning
5 Rounds For Time
25 AbMat Sit-ups
20m OH Plate lunge 20/15kg
15 Push Press 42.5/30kg
400m Run
