Tuesday 1st September 2020
Front Squat 1 ¼ squats 3-3-3 For Time: 100 Wall Balls 20/14lb Every break, run 200m
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Monday 31st August 2020
‘Grace’ For Time: 30 Clean and Jerks 60/42.5kg Clean & Jerk 1RM
Saturday 29th August 2020
‘Barbara’ 5 rounds, each for time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3 minutes between rounds
Friday 28th August 2020
Handstand work AMRAP in 15 min 15 Single Arm Dumbbell Thrusters 22.5/15kg 50 Double Unders 15m Single DB Front Rack Lunge 22.5/15kg 50 Double Unders 15m Handstand Walk or 5 Wall Climbs
Thursday 27th August 2020
Toes to bar work - skill work (progressions or strength piece) AMRAP in 8 min Run 100m 10 KB swings 24/16kg Run 100m 10 Toes to Bar
Wednesday 26th August 2020
EMOM x 7 Hang Power Snatch + Power Snatch (touch ‘n’ go) For Time: 20 Power Snatch 42.5/30kg 20 Lateral Barbell Burpees 20 Ball Slams 15/12kg 20 Lateral Barbell Burpees 20 Squat Snatches 42.5/30kg
Tuesday 25th August 2020
Tall Jerk 3-3-3-3 Jerk Balance 3-3-3-3 Split Jerk 2-2-2-2-2
Monday 24th August 2020
5 x 3 min 10 Front Squats 70/47.5kg 10 Box Jumps 30/24” Max Row Cals in time remaining Rest approx 3 min or as needed per heat
Saturday 22nd August 2020
In Teams of 4, Accumulate AMReps, but every 2 min shuttle run 100 Kettlebell Swings 32/24kg 80 Jumping Lunges 60 Ball Slams 15/12kg 40 Double Unders each 20 Muscle Ups Can only complete a maximum of 5 reps on each movement (other than DU, before you tag out)
Friday 21st August 2020
Event 1 & 2 AllStar Showdown In a 12 minute window: 1-2-3-4-5-6-7-8-9-10 OHS 50/35kg Bar Facing Burpee 1RM Snatch in time remaining
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