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SATURDAY 1st August

Mystery Saturday

SUNDAY 2nd August – REST DAY

MONDAY 3rd August

Back squat

15mins – 4 reps every 90sec, building to a heavy (but not max) weight
Mid-line work
5mins – partner assisted full sit ups 5×10
Metcon
15min cap
Box jumps
Pull ups
Dips (bar, ring, or bench) >>>> 23,18,13,8 of each.

TUESDAY 4th August
Endurance partner WOD:

Option 1 – do for time, then work on sled pushes for remaining time, OR
Option 2 – amrap for 45mins

2km row (250m intervals)
100 front racked kb lunges (10 rep intervals on all movements)
100 push ups
100 kb swings
100 single arm kb clean and press

WEDNESDAY 5th August
Hang power Snatch
20mins – 3 rep max
metcon
12min amrap
7 toes to bar
5 hspu

THURSDAY 6th August
Olympic lifting technical work
Strict Pull ups
8mins – 5 reps every minute
Alternating skills/conditioning work:
14mins – 40sec work/20sec rest
shuttle runs
wallballs

FRIDAY 7th August
Thruster
20mins – 5 rep max, then finish with a light set of 20reps
Metcon
14mins
8 floor press
6 grounded/short rope climbs
15 double unders

SATURDAY 8th August
Mystery Saturday

SUNDAY 9th August – REST DAY

MONDAY 10th August
Strength:
20mins – Squat clean 1rep max
Conditioning:
metcon – 16mins amrap
Toes to bar
KB swings
Burpees >>>> 3,6,9,12,15…etc. of each.

TUESDAY 11th August
Strength:
20mins – Bench Press 5,5,5,5,3,3,3,3,1,1,1,1 (sub max)
Conditioning:
Chipper – for time
20 hspu
40 wallball
60 KB sdhp
80 lunges
100 double unders

WEDNESDAY 12th August
Strength:
10mins – Overhead Squat 7×2, Back Squat 3×2 (going on the minute, sub max)
Skill OR conditioning:
OPT.1 – 15mins – rope climb tech and practice
OPT.2 – 15mins – rowing intervals
Conditioning:
metcon – 6min cap, 18,14,10 reps of:
overhead squat (45/25)(35/20)(30/15)
pull ups

THURSDAY 13th August
Olympic Lifting tech:
15mins – push jerk + snatch high pulls
Conditioning:
Mystery tabata #1
Mystery tabata #2
Mystery tabata #3

FRIDAY 14th August
Strength:
20mins – deadlift 3rep max
Conditioning:
metcon – 12min amrap
20cal row
20 front squat (50/30)(40/25)(30/20)

SATURDAY 15th August
Mystery Saturday

SUNDAY 16th August – REST DAY

MONDAY 17th August
Strength:
Clean and jerk
5mins – warm up to heavy (submax) weight
10mins – 2 reps on the minute at same weight
Conditioning:
20min cap:
1500m row
50 burpees
50 KB swings

TUESDAY 18th August
Strength:
Strict dips
10mins – sets of 5, going set for set with a partner
Strict pull up
10mins – sets of 5, going set for set with a partner
Conditioning:
3rounds for reps of:
2min pull ups (kipping)
2min shuttle runs

WEDNESDAY 19th August
Strength:
Back squat
20mins – 2rep max
Conditioning:
15min cap – mirror chipper
30 box jump
40 wall ball
50 deadlift
40 wall ball
30 box jumps

THURSDAY 20th August
Strength:
15mins – Front rack lunges 6 sets of 6 each leg up to heavy (submax)
Conditioning:
14min amrap:
4 hspu
10 abmat sit up
20 lunges

FRIDAY 21st August
Strength:
Hang snatch
20mins – 5 rep max
Conditioning:
17min amrap:
6 toes to bar
9 squat clean thruster
12 double under

SATURDAY 22nd August
Mystery Saturday

SUNDAY 23rd August – REST DAY

MONDAY 24th August
Strength:
Front squat
20mins – 5rep max
Midline:
Alternating tabata of hollow rocks/holds AND superman holds
Conditioning:
10min cap – “grace” 30 clean and Jerks for time, push for RX or even RX+

TUESDAY 25th August
Strength:
Bench rows
18mins to do 8×8 up to a heavy weight with good form
Conditioning:
2x3min rounds for reps of…
kb swings
shuttle runs
single arm kb walking overhead lunges

WEDNESDAY 26th August
Strength:
Deadlift
20mins – 5,5,5,5,3,3,3,3,1,1,1,1 (submax)
Conditioning:
13min amrap
OPT-1: advanced
3 full rope climbs
6 hspu
OPT-2: beginner-intermediate
6 grounded rope climbs
12 scaled hspu

THURSDAY 27th August
Strength:
push press
15mins – 3rep max
Conditioning:
16min cap
30 pull ups, then….
snatch and double under ladder (details on the day)

FRIDAY 28th August
Strength:
back squat
20mins – sets of 20,18,16,14,12 (submax)
Skills:
5mins – Toes to bar workshop
Conditioning:
20min amrap – partner up, alternate movements
15 cal row
15 wallball
15 boxjump

SATURDAY 29th August
Mystery Saturday

SUNDAY 30th August – REST DAY 

MONDAY 31st August 
Strength:
Power clean
20mins – 1rep max
Conditioning:
15min cap – 4 rounds for time
15 deadlifts (90/60)(75/45)(60/35)
25 wallballs