Saturday, 24 August 2019

8am 
5 x E5MOM
20/15 cal row 
20 wall balls 
15 TTB
9am 
teams of 3 
100 Burpee Over bar  
100 DB Snatch  
100 Chest to Bar Pull-Ups
100 DB Snatch  
100 Burpee Over bar  
10:00 am
Snatch high pull + Power snatch 
5 x 1 
snatch 
5 x 2
OH Squats 
8 x 1 
building weight 

Friday, 23 August 2019

WOOD 
5 rounds 
400m run 
10 burpee box jumps 
10 SDHP 
10 thrusters 
1 min rest 

Thursday, 22 August 2019

Ring Muscle ups 
1 - Transition 
2 - Box kip 
3 - Ring muscle up 
4 - Volume 
20 min EMOM 
min 1 - Ski erg cals 
min 2 - up down plank 
min 3 - DB curls 
min 4 - Shoulder taps 
min 5 - Superman holds 

Wednesday, 21 August 2019

Find a 1RM 
chin up and ring dip 
Diane 
21 - 15 - 9 
deadlifts 
HSPU 

Tuesday, 20 August 2019

Power clean 
find a 1RM 
20 min EMOM 
min 1 - row 20/15 cals 
min 2 - 10 Font squats 
min 3 - 10 strict pull ups 
min 4 - 20 push ups 
or Sid Repeat