Sunday, August 1, 2021

Monday 2nd August 2021

 

3 sets of 8 reps alternating

  • ·       DB Floor Press
  • ·       DB Bent over rows

DT

5 Rounds

  • ·       12 Deadlifts
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks

Thursday, July 29, 2021

Friday 30th July 2021

 

Zercher Squats

  • ·       3 sets of 3 reps
  • ·       Bar is held in elbows so bring a small towel if you need some comfort

3 Sets (untimed)

  • ·       2 Hang Power Clean
  • ·       2 Hang Squat Cleans
  • ·       This is a warm up/skill to the AMRAP

AMRAP 12mins

  • ·       6 Hang Power Cleans
  • ·       6 Thrusters
  • ·       6 Pull Ups

Wednesday, July 28, 2021

Thursday 29th July 2021

 

Back Squats

  • ·       3 sets of 3 reps

 

WOD

2 Rounds

  • ·       12 Sumo Deadlift High Pulls (KB – 24/16)
  • ·       14 Goblet Squats (KB)
  • ·       16 Russian Twists (KB)

Rest 1 min

2 Rounds

  • ·       20 Single leg Deadlifts (KB, 10 each leg)
  • ·       16 Single arm swings (8 each)
  • ·       12 Renegade rows

Rest 1 Min

2 Rounds

  • ·       12 KB Snatches (6 each arm)
  • ·       10 KB Push Press (5 each arm)
  • ·       8 KB Overhead Lunges (4 each arm)