Monday 28 July
Warming Up
2 Rounds:
*Take a heavier KB for round 2
Conditioning – Workout
10 RFT:
TC = 40 min
*You have 4 min per round, choose weights and movements accordingly. Aim to use one KB for the swings and snatches.
RX+ = 28/20 kg KB & 18/15 cal
I = 20/12 kg KB & 30 DU or 1 min practice / 12/9 cal
B = 12/8 kg KB & SU / 12/9 cal
Tuesday 29 July
Warming Up
Then 2 RFQ:
Gymnastics
16 min EMOM
*Skills with a bit of time pressure. Keep in mind there’s pull ups in today’s WOD, so maybe go for TTB/BMU over Pull Ups here or scale down the numbers.
Workout
For time:
TC = 18 min
RX+ = 25, 75 & 100 reps, C2B pull ups @ 1 x 32.5/22.5 kg
I = (Partial) Wall Walks
2 rounds of:
B = Partial Wall Walks
4 rounds of:
Wednesday 30 July
Warming Up
2 RFQ:
Strength – Strict Press & Hip Thrust
3-4 RFQ:
*Just 2 reps, but this should feel like 1 rep too many ;)
Workout
45″ ON /15″ OFF x 24
*The goal of today’s training is to find a sustainable pace to ensure you work the full 45″ intervals without stopping
It’s 24 sets in total so this means you will probably need to start slower than you think you can manage
Aim to hit the same numbers each round
Thursday 31 July
Warming Up
10 min AMRAP:
Re-TEST – Pull up strength
Today we re-test pull up strength. Three attempts to get as many pull ups in one set. You can rest at the bottom position if needed, but once you let go of the bar that’s the end of your set.
*Start with arms completely extended and pull your chin over the bar. You are allowed to use pronated or supinated grip but other than that you have to choose one of the below options. Rest at least 3 min between sets.
B: max set UB ring rows
I: max set UB pull ups with green, black or red band
I +: max set with UB strict pull ups
RX: max set UB weighted pull up @ 10/5 kg
Workout
15 min AMRAP
RX+ = 60/45 kg
I = 35/25 kg
B = 20/15 kg
*GTOH means the bar needs to go from the ground to an overhead position, how you do that is entirely up to you, you can snatch, clean & jerk or cluster.
Friday 1 August
Warming Up
2 RFQ:
1-2 RFQ:
Weightlifting
EMOM for as long as possible (max 15 min):
or
Start at 60% and increase each 1-2 sets. If you fail a lift you can go again, until the minute is over. Workout ends when you fail to do a successful lift in the min.
RX = Add 2.5-5 kg total weight every set
I = Add 2.5-5 kg weight every 2 sets
Beginner option:
15 min EMOM
Add weight every 5 sets
Workout
2′ ON/2′ OFF
Alternate full rounds with a buddy:
I = 50/35 kg
B = 30/20 kg
*Score is total reps collected over all 6 rounds with you and your buddy.
Saturday 2 August
Warming Up
10 min AMRAP:
Re-TEST Pull Up Strength
Today we re-test pull up strength. Three attempts to get as many pull ups in one set. You can rest at the bottom position if needed, but once you let go of the bar that’s the end of your set.
Start with arms completely extended and pull your chin over the bar. You are allowed to use pronated or supinated grip but other than that you have to choose one of the below options. Rest at least 3 min between sets.
B: max set UB ring rows
I: max set UB pull ups with green, black or red band
I +: max set with UB strict pull ups
RX: max set UB weighted pull up @ 10/5 kg
If you’ve already done this test and do not wish to repeat it, complete the following training:
*If you’re having a good day, go for a max on the final set.
After each set:
*Stick with the same version as last week and aim to do more reps on the pull ups.
Workout
15 min AMRAP
The goal is to get as many reps as possible in all rounds so pace yourself appropriately. 5 min more than last time we did this block. Start slower than what you think you can manage
RX = 25 reps
24/16 kg KB
I = 20 reps
20/12 kg KB
B = 15 reps
12/8 kg KB
Sunday 3 August
Warming Up
*Cover the screen for round 2 & 3 – For each meter you are over/under, do 1 burpee with the whole team in sync
Sunday Funday Workout
In teams of 4:
P1:
P2-4:
AMRAP of:
*Alternate as often as you like. Score is the total reps collected in the AMRAP. Once the 7/6K is complete the whole team can help on the worm.
