Fri 1st August
Max Turkish get up
SDHP
Thruster
1-2-3- etc OMEM
15 min.
Sat 2nd
M&M
Filthy Fifty
50 box jumps, 60cm box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking lunge steps
50 knees to elbows
50 push presses, 20 kg
50 back extensions
50 wall ball shots, 10 kg ball
50 burpees
50 double-unders
Monday 4th August
ARNIE
RX 32… RX- 24…RX — 16. K/B
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Scale as needed.
Tue 5th
COE
10 rounds
10 -40 / 25 kg Thruster,
10 – Ring push-ups
Scaled as needed .
Wednesday 6th
Bradshaw
10 rounds of:
3 – handstand push-ups
6 – 102 kg deadlift
12 – pull-ups
24 – double-unders
Scale as needed .
Thu 7th
JOSH
21 – 40/ 25 kg overhead squats
42 – pull-ups
15 – 40 /25kg overhead squats
30 – pull-ups
9 – 40 /25 kg overhead squats
18 – pull-ups.
For time..
Fri 8th
NATE
2 – muscle-ups / plus scaled
4 – handstand push-ups
8 – 32/24 /16kg kettlebell swings
20 minutes amrap
Sat 9th
Crazy Saturday James
Mon 11th August
Max 3 rep front or back squat
20 mins
Then
Fran 10 min cap
Tue 12th
Max 3 rep deadlift
20 mins
Then
Diane 10 min only
Wednesday 13th
Max 3 rep rack press
20 mins
Then
Grace 10 min cap.
Thu 14th
Max 3 rep snatch
20 mins.
Then
Randy 10 min cap
Fri 15th
15 min Max 3 rep bench.
15 min Floor bench.
Then
GI Jane 10 min cap
Sat 16th
Crazy Saturday Matt
15- wall balls 9/6….. 15 points
15- box jumps 15 points
15 K/B thrusters 24/16. 15 points
400 run / row 55 points
1 round = 100 points .
45 mins . Cap.
Mon 18th
K/ bells
Row 100 m
20 – k/ b swings
Row 200 m
30- – K/b SDHP
Row 300m
40- K/b thrusters
Row 400 m
50 – k/ b push up
Row 500 m
3 rounds.
Tue 19th
Squat / row ladder ( 200 m )
Men 10 kg women 5 kg
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
10-1 rep increasing weight.
30 min.
Wednesday 20th
10,000 row
Wall ball.
Box jump.
Rest.
200 m row .
42 min cap.
Thu 21st
The Bear Complex
7×7
Fri 22nd
Free Friday
Sat 23rd
Crazy Saturday James
Mon 25th
Girls week
ANGIE
Push up, pull up, sit up, squat.
100 reps of each 1 round
or
BARBARA.
5 rounds
Push up, pull up, sit up, squat.
Tue 26th
Overweight JACKIE
1 k Row ,50 thrust ,30 pull up.
60/40.. 50/30.. 40/20..
Wednesday 27th
Rowing NANCY
400 Row
15 overhead squat. 43/ 25
5 rounds.
Thu 28th
Max C & J
25 mins
Then Annie
Fri 29th
NARF Backwards is Fran
Rear thrusters
Behind neck pull ups.
21/15/9
Mobility
Sat 30th
Crazy Saturday M&M
