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Thursday 1st August 2019

EMOM x 3: Min 1: Pull Ups x max set UB (stop at 30 sec) - if < 5 complete 10 in total Min 2: 10 DB Thrusters (UB choose weight) Min 3: 10 Box Jumps 24/20” Min 4: 10 KB Swings 32/24kg Min 5: Max Effort DU in 30 sec

Tuesday 30th July 2019

Barbell Cycling EMOM in 7 min: Min 1: 7 Hang Squat Clean + 2 Alternating Lunge 42.3/30kg Min 2: 6 Hang Squat Clean + 4 Alternating Lunge 42.3/30kg Min 3: 5 Hang Squat Clean + 6 Alternating Lunge 42.3/30kg Min 4: 4 Hang Squat Clean + 8 Alternating Lunge 42.3/30kg Min 5: 3 Hang Squat Clean + 10 Alternating Lunge 42.3/30kg Min 6: 2 Hang Squat Clean + 12 Alternating Lunge 42.3/30kg Min 7: 1 Hang Squat Clean + 14 Alternating Lunge 42.3/30kg 3 x: 15/10 Cal Assault Bike 20 GHD Sit Ups/V Ups/Tuck crunches/sit ups 20 Sec Hollow Hold 20 Dual Leg Lifts over Kettlebell Rest as needed

Monday 29th July 2019

Handstand walking practice 10 min E2MO2M: Min 0: Handstand walking until 90 sec Min 2: 10 Alternating DB Snatch 22.5/15kg (if you usually use this weight, upscale to 25/20kg) Toes to Bar practice OR 3 Rounds for Time: 1 min handstand hold (against the wall) 15 Toes to Bar

Saturday 27th July 2019

In Teams of three: 2 rounds, 1 min at each: Assault Bike Calories Burpees Tyre Flips and jump through Sandbag walking lunge 45kg/15kg Box Jumps 24/20” Med Ball Squat Clean 20/14lb Ski Erg Calories

Thursday 25th July 2019

3 Rounds for Time: 10 Hang Power Clean 50/35kg 10 Thrusters 50/35kg 10m HS Walk 2 Rope Climbs

Wednesday 24th July 2019

2 Rounds: 10 Power Snatch 60/42.5kg 20 Double Unders Rest exactly 3 min 2 Rounds: 10 Power Snatch 42.5/30kg 10 Bar Muscle Ups

Tuesday 23rd July 2019

“Holleyman” 30 rounds for time: 5 Wall Balls 20/14lb 3 Handstand Push Ups 1 Clean 100/70kg

Monday 22nd July 2019

Front Squat @ 75-80% of 1RM for all 5 sets 3-3-3-3-3 (As close to and E2MO2M as possible) For Time: 50 Ball Slams 15/12kg Ab Finisher: 20 Overhead biased leg lifts 20 Alternating Single Leg V Ups 10 Single Arm Turkish Sit Ups (KB) 20 Dual Leg Lift Overs (KB)

Saturday 20th July 2019

Fight Gone Bad Style WOD AMReps 3 rounds, 1 min on each movement: Wall Balls 20/14lb Deadlift 70/50kg Double Unders Push Ups Row Rest

Friday 19th July 2019

For Time: 10-1 Alternating DB Snatch 22.5/15kg Toes to Bar Box Jump Overs 24/20” CTB Pull Ups

Friday 19th July 2019

AMRAP in 10 min: 20 Alternating DB Snatch 22.5/15kg 10 Toes to Bar 20 Weighted Box Step Overs 24/20” (DB) 10 CTB Pull Ups

Thursday 18th July 2019

For Time: 10-8-6-4-2 Alternating Front Rack Lunge Hang Squat Clean 50/35kg Shoulder to Overhead 50/35kg *Every drop of the bar = 2 wall climbs

Wednesday 17th July 2019

Power Snatch 3-2-2-1 For Time: 27 Power Snatch 35/25kg 27 Lateral over the barbell hops 21 Power Snatch 42.5/30kg 21 Lateral over the barbell hops 15 Power Snatch 50/35kg 15 Lateral over the barbell hops 9 Power Snatch 60/42.5kg 9 Lateral over the barbell hops

Tuesday 16th July 2019

Back Squat 2-20 @ 50% Gymnastics fun L Sit Pull up Ice cream maker Pull over Pull over and forward roll

Monday 15th July 2019

Tabata Thruster 30/20kg 1st Rest - hold at bottom of squat 2nd Rest - hold overhead Rest 4 min Tabata Burpees Rest 4 min Tabata Mash Up Hollow hold Dumbbell twists

Saturday 13th July 2019

Partner WOD AMRAP in 12 min: To start and every 2 min, shuttle run outside: 50 weighted box step ups 22.5/15kg 24/20” 40 Ball Slams 15/12kg 30 Handstand push ups or DB Push Press 20 Alt DB Snatch 22.5/15kg 10 Muscle ups (bar or rings) or 20 kip swings

Friday 12th July 2019

Clean & Jerk 1RM (20 min) 3 rounds for Time: Run 200m 15 Pull Ups 10 Front Squats 50/35kg

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