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FRIDAY 1st July
Strength (WEIGHT)
Back squat
5min – build up to heavy 5
10min – 5 reps on the minute (same weight)

Conditioning (REPS)
Metcon – 17min cap
Hspu 1,2,3,4,5,6,7
Row (cal) 5,10,15,20,25,30,35
Then…
Rope climb 2,2,2,2
KB swing-clean 10,10,10,10
*KB (24/16)(20/12)(16/10)

SATURDAY 2nd July
MYSTERY SATURDAY

SUNDAY 3rd July
REST DAY

MONDAY 4th July
Strength (WEIGHT)
Snatch
20min – 4 rep maxConditioning
Metcon #1 – 6min amrap (ROUNDS+REPS)
7 power snatch (40/25)(35/20)(30/15)
7 hspu
Metcon #2 – 6min amrap (ROUNDS+REPS)
7 deadlift (70/45)(60/40)(50/30)
7 push up

TUESDAY 5th July
Strength (WEIGHT)
Back squat
12min – 2 reps every 90sec (submax)
Skills (NO SCORE)
20min – Gymnastics workshop and
core conditioning

WEDNESDAY 6th July
Conditioning (TIME)
TEAM 10KM ROW – 45min cap
Teams of 4, rotating:
a) 15 bench press
b) 10 box jump
c) 250m row
d) rest

THURSDAY 7th July
Strength (WEIGHT)
Thruster
10min – 3 on the minute (heavy)

Conditioning
Metcon #1 – 10min amrap (ROUNDS+REPS)
8 thrusters (50/30)(40/25)(30/20)
16 medball clean
32 double unders
Metcon #2 – 10min amrap (partnered) (NO SCORE)
15 burpees
15 kb swings
*one works, one rests

FRIDAY 8th July
Strength (WEIGHT)
Farmer’s walk
17min – 20m max (up and back)

Conditioning (TIME)
Metcon – 13min cap
21,18,15,12,9,6,3
Pull ups
front rack lunges (40/25)(35/20)(30/15)

MONDAY 11th July
Strength
Bent Over Row (WEIGHT)
8min – 10,10,8,8,6,6,4,4 on the minute (submax)
Front squat (WEIGHT)
8min – 4,4,3,3,2,2,1,1 on the minute (submax)

Conditioning
Metcon – 16min amrap (ROUNDS+REPS)
(all done with a weight plate)
10 ground to overhead
12m O/H lunge
10 front squat
12m O/H carry
*(25/15)(20/10)(15/5)

TUESDAY 12th July
FUN DAY (NO SCORE)
40mins to work on
Sled pushes/pulls
Yoke carry
Monkey bars
Tazan rope swing
Tyre flips
Broad/vertical jump test

WEDNESDAY 13th July
Strength (WEIGHT)
Back squat (1 and a half reps)
20min – sets of 3×1.5 reps (max)

Conditioning
Metcon – 10min cap (TIME)
21,15,9
Snatch (50/30)(40/20)(30/15)
Burpee-box jump

THURSDAY 14th July
Strength (WEIGHT)
Split jerk
15min – 5 rep max

Conditioning
Metcon – 18min amrap (ROUNDS+REPS)
10cal row
15 dips
25 double unders
20 step ups

FRIDAY 15th July
Strength (WEIGHT)
Deadlift
20min – work up to 1 at 90%, then 3×5@80%

Conditioning
Metcon – 12min amrap (ROUNDS+REPS)
12 wallball
1 rope climb
8 deadlift (80/50)(70/40)(60/30)

SATURDAY 16th July
MYSTERY SATURDAY

SUNDAY 17th July
REST UP

MONDAY 18th July
Strength
Snatch (WEIGHT)
5min – w/u + tech
10min – doubles (heavy + good form)
Back squat (WEIGHT)
5min – set of 6,4, and 2 (submax)
Conditioning
Metcon – 12min amrap (TOTAL REPS)
3,6,9,12,…etc rep of:
O/H squat (40/25)(35/20)(30/15)
toes to bar

TUESDAY 19th July
Strength
Strict press (WEIGHT)
10min – sets of 5 (sub max)
Skill (NO SCORE)
Handstands
5min – tech work
Conditioning
Metcon – 16min amrap (ROUNDS+REPS)
90 double unders
60 push ups
30 hang power cleans (50/30)(40/25)(30/20)

WEDNESDAY 20th July
Strength
Deadlift (WEIGHT)
18min – 1 rep max
Conditioning
Metcon – 15min amrap (REPS)
60sec rounds for reps of:
Bench (50/30)(40/25)(30/15)
Shuttle runs
Kb swings (24/16)(20/12)(16/10)

THURSDAY 21st July
Heavy metcon – 15min amrap (ROUNDS+REPS)
3 front squats at 80% of max
1 rope climb
*rx+ do legless rope climb
Midline (NO SCORE)
15-20min of:
Side planks
Hollow rocks
Ceiling touches

FRIDAY 22nd July
Pre-fatigue
2min – max cals on rower (REPS)
Strength
Power clean + jerk (WEIGHT)
15min – 3 reps on the minute (submax)
Conditioning
Metcon – 10min cap (TIME)
25 burpees
25 sdhp (24/16)(20/12)(16/10)
25 pull ups
25 wallballs
25 box jumps

SATURDAY 23rd July
MYSTERY SATURDAY

SUNDAY 24th July
REST UP

MONDAY 25th July
Strength (WEIGHT)
Sumo deadlift
20min – max + heavy repeats
Conditioning
Metcon – 13min amrap (ROUNDS+REPS)
13 deadlift (90/60)(70/45)(50/30)
39 double unders

TUESDAY 26th July
Skill (NO SCORE)
Toes to bar
10min – skills and drills
Conditioning
Metcon – 25min cap (REPS)
Snatch 10,20,30
Wallball 20,30,40
Row (cal) 30,40,50
*bar weight (40/25)(35/20)(30/15)

WEDNESDAY 27th July
Strength (TOP WEIGHT FOR EACH)
O/H squat,
Front squat,
Back squat
24mins to do 5×3 on each (submax)
Conditioning
Metcon – for time (TIME)
Hspu 18,14,10
Sdhp 36,28,20
*kb weight (24/26)(20/12)(16/10)

THURSDAY 28th July
Chipper (TIME)
40min cap
???m run
75 burpee
65 box jump
55 pull up (kipping)
45 s.t.o (40/25)(35/20)(30/15)
35 strict pull up

FRIDAY 29th July
Strength
Hang clean (WEIGHT)
12min – doubles on the minute (submax)
Clean pulls (WEIGHT)
5min – triples on the minute (submax)
Conditioning
Metcon #1 – 6min amrap (ROUNDS+REPS)
21 kb swing
3 rope climb (red line)
Metcon #2 – 6min amrap (ROUNDS+REPS)
16 S/A O/H kb lunge
16 push ups

SATURDAY 30th July
MYSTERY SATURDAY

SUNDAY 31st July
REST DAY