August 2021

Monday

For Max distance and max rounds:

5 min max distance
10 min max Cindy
5 min max distance
10 min max rounds Cindy

Cindy = 5 Pull ups, 10 Press ups, 15 Air squats

Tuesday

A)

1 Power clean + 2 Hang Power Clean + 3 Jerks

EMOM 6 mins
5 TNG Clean and Jerks

Wednesday

A)

3-3-3-3-3 pause back squats
Pause at the bottom

B)

4 Rounds
10 wide stance good mornings
8 Bulgarian split squats
10 -15 calf raises

Base Conditioning

Alt between Row and Run
2 min max kcals rest 1 min x 2
4 min max kcals rest 2 min x 2
6 min max kcals rest 3 mins x 2
2 min max kcals rest 1 min x 2

Thursday

Every 6 mins x 5
12 TTB
24 DB Snatch
36 Kcals
Cap at 4 min rounds

Friday

5 Rounds for time:
5 heavy thrusters (60/40 max)
10 OTB burpees

Rest 5mins

4 Rounds for time:
20 Kcal
10 lighter thrusters (42.5/30)

Saturday

In Pairs

30min AMRAP
40 hang PC (42.5/30)
15/12 Kcals each
40 FR Lunges
15/12 Kcals each
40 box jumps
15/12 Kcals each

Sunday

5km row/ski or 4km run
Every 500/400m
15 wall balls

32min time cap

Monday

A) Build to heavy
1 Power clean + 1 hang Power clean + 3 Jerk

B)

“GRETTEL”
10 RFT
3 Clean and jerks
3 Bar facing burpees

Tuesday

A)

Strict Press
10-8-8-4-4

B)
60 sec max effort TTB/knee raises
2.5/2.25km row/ski 2km run
complete same number you managed in the 60 seconds

Wednesday

A)

5-5-5-5-5 Front Squat

B)

6min AMRAP
15 Wall Balls
10 down ups
rest 2 mins
For Time:
30 wall balls
20 down ups

Base Conditioning (7pm only)

1000/800 m Row
Rest 2 minutes
x 3

then
800 m Run
rest 2 minutes
x 3

Thursday

EMOM 10mins
odd 4-6 strict pull ups (weighted if too easy)
Even – 4-6 strict ring dips

60 sec on 1 min off x 6
40 Double unders
max hang snatch 35/25

Friday

A) 4 sets for quality
10 step ups each side
20 cossack squats

B) 15 min AMRAP
30 Sec double DB or KB deadlifts
30 sec l-sit/knee tuck
90 sec steady calories

Saturday

10 min AMRAP
20 kcal
15 press ups
10 box jumps

Rest 3 mins

10 min AMRAP
20 kcal
20 KB Swings
20 sit ups

Sunday

30 minute Max Kcal :

Every 3 minutes complete

9 Thrusters

9 Burpees

Monday

4 Rounds for time:
500m row ski/ 400m run
25 empty bar thrusters
15 pull ups

Tuesday

A)

Build to a heavy
2 power clean + 2 jerk

B)

3min AMRAP
3 Clean and Jerk
3 burpee over the bar
3min rest
3min AMRAP
3 Clean and jerk
3 burpee over the bar

Wednesday

A)

8-8-8-8 Back Squat

B)

12min AMRAP
Bulgarian split squats 8 each side
30 sec bar hang
20 glute bridges (on box)
30 sec hollow hold

Base Conditioning (7pm only)

0-6min – 800m run
6-11min – 600m run
10 – 14min – 400m run
14-20 min – 1.2/1km row
22-27min – 850m/700m
27- finish – 500m

Thursday

A)
6 Rounds for time:
8 TTB
12 Box Jumps

Rest 4 mins

B)
3 Rounds for time
20 hang DB snatch
20 down ups

Friday

A)

3-3-3-3-3 push press/jerk

B)

2min on/off x 4 rounds
20 shoulder to overhead, max kcal remaining time

Saturday

In pairs
120 Kcals
50 Rounds of
5 DL, 3HPC, 1 STOH
120 Kcals

Sunday

5 Rounds
2min on / 1min off
Rest 3 mins
10 Rounds
1min on / 30 sec off
rest 3 mins
max kcals in 5 minutes