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MONDAY 2Nd JULY 10MIN EMOM **YOUR MONDAY 2nd JULY TUESDAY 3RD JULY WEDNESDAY 4TH JULY THURSDAY 5TH JULY FRIDAY 6TH JULY SATURDAY 7TH JULY 10MIN EMOM GYMNASTICS: KB SKILL: DEADLIFT: “BULL” COMPLETE A COMPLETE CYCLE 4X5 (RESET) @ 75% 1RM **YOUR CHANCE TO GO HEAVY** 10MINS TO MOVE THROUGH FOR BEFORE SWAPPING SIDES. 2 ROUNDS FOR TIME: QUALITY: *FOCUS IS ON SETUP BEGIN AT 60% AND WORK TO A 1RM ADVANCED: 200 DOUBLE UNDERS SQUAT CLEAN WITHIN THE - 5-10 FEET ELEVATED - SINGLE SIDE SWING 12 ROUNDS: 1:30 ON/30 SECS OFF 50 OVERHEAD SQUATS @ 61/43KG 10MINUTES. SUPINE ROW - CLEAN 50 PULLUPS - 20-30 SECS TUCK HOLD - SNATCH CONTINUE THROUGH FOR AS MANY 1.6KM RUN *YOU MAY HAVE 2 ATTEMPTS AFTER - TEMPO PUSH UP (320) - JERK ROUNDS AS POSSIBLE, PICK UP WHERE 10MINS IS UP. - 3-5 SEATED BOX JUMP - FRONT SQUAT YOU LEFT OFF. *5 CYCLES UNBROKEN, THEN SWAP SIDES. BUILD 20 KB SWINGS (24/16) ***NOTES TO HEAVY LOAD. 20 T2B/PROGRESSIONS OH BOY. THIS IS A FUN ONE. OPEN WOD 14.5 3 ROUNDS FOR TIME: 20 BOX JUMPS INTERMEDIATE/BEGINNER: 20 PUSH PRESS @ (50/35) FOR A LOT OF PEOPLE THIS WORKOUT 21-18-15-12-9-6-3 10 STRICT PULL UPS COMPLETE 5 REPS OF EACH 20 AB MAT SITUPS WILL BE 45MINS+ THRUSTERS (43/29) 15 HSPU/PUSH UP PROGRESSION MOVEMENT- REST AS BURPEES OVER BAR 30 BOX STEP UPS (30”/24”) NEEDED PLEASE ENSURE YOU ARE EARLY TO 400M RUN - SINGLE SIDE SWING CLASS TO WARM UP. WE WONT HAVE - CLEAN A HUGE WARM UP. - PUSH PRESS OR JERK ***NOTES ***NOTES - FRONT SQUAT ***NOTES TO SUBOUT OR SCALE A 1.6KM WILL A CHANCE TO TEST YOUR HEAVY BACK TO SOME MORE BASICS ON TECHNIQUE FOCUSED DEADLIFT REQUIRE A GOOD EXCUSE. THIS IS A CLEAN, WORKING GRADUALLY THE GYMNASTIC FRONT. THESE SESSION, PULL THE WEIGHT BACK IF HERO WOD. EVERYONE DOES THE TOWARDS IT IN A 10MIN EMOM. WILL BE PROGRESSED SLOWLY. DO 20MIN AMRAP: YOU FEEL YOUR POSITIONS ARENT WORK. NOT UNDERESTIMATE THE IN GROUPS OF 3 ACCUMULATE AS OPTIMAL. I KNOW, THIS WOD SUCKS. BUT IF IMPORTANCE OF BASICS… MANY CALORIES ON ONE PIECE OF YOU WANNA LIFT HEAVY, YOU NEED ESPECIALLY IF YOU WANT TO EQUIPMENT AS POSSIBLE (CHANGE MOVE FAST, GET THE REST AND TO ALSO DO SOME EXERCISE. PROGRESS. AS NEEDED) CONTINUE THE INTENSITY! INTENSITY IS KEY HERE, BREAK UP AS NEEDED AND STAY CONSISTENT. A DIFFERENT WORKOUT THAT 1500M OF WALKING LUNGES MUST WE’LL BE WATCHING FOR CHERRY WILL MAKE THOSE LEGS… FALL ALSO BE COMPLETED BY THE 2 PICKERS ON THIS DAY. OFF. RESTING PARTNERS (ONLY ONE WORKING AT A TIME) (100 X 15M LENGTHS) ***NOTES KB SKILL WORK CONTINUING INTO THIS BLOCK, WITH A SUPER LEG SMASHER AT THE END TO SUFFER WITH YOUR TWO BUDDIES. MONDAY 9th JULY TUESDAY 10th JULY WEDNESDAY 11th JULY THURSDAY 12th JULY FRIDAY 13th JULY SATURDAY 14H JULY KB SKILL: DEADLIFT: 10MIN EMOM 12MIN AMRAP: COMPLETE A COMPLETE CYCLE 5X3 (RESET) @ 80% 1RM GYMNASTICS: BEFORE SWAPPING SIDES. **YOUR CHANCE TO GO HEAVY** 2 ROPE CLIMB 7MIN AMRAP *FOCUS IS ON SETUP 6 DB HANG CLEAN AND JERK (E/S) 10MINS TO MOVE THROUGH FOR BEGIN AT 60% AND WORK TO A 1RM 12 MEDICINE BALL ABMAT SITUP QUALITY: ADVANCED: SNATCH WITHIN THE 10MINUTES. 200M RUN - HIGH PULL - 5-10 FEET ELEVATED SUPINE - CLEAN IN PAIRS- COMPLETE AS FAST AS *YOU MAY HAVE 2 ATTEMPTS AFTER ROW - SNATCH POSSIBLE: 10MINS IS UP. STRAIGHT INTO: - 20-30 SECS TUCK HOLD - JERK - TEMPO PUSH UP (320) - FRONT SQUAT 100 PULLUPS - 3-5 SEATED BOX JUMP *5 CYCLES UNBROKEN, THEN 15 X 100M RUNS 3 ROUNDS: 100 MEDICINE V-TWIST SWAP SIDES. BUILD TO 100 BURPEES HEAVY LOAD. 15 X 100M RUNS 500/400M ROW FOR TIME “WEIJDT” IN REST COMPLETE: REST 3:00 INTERMEDIATE/BEGINNER: WORKING 1:1 5 ROUNDS FOR TIME: COMPLETE 5 REPS OF EACH 15 WALL BALL MOVEMENT- REST AS 12 POWER SNATCH (50/35) GOLDEN TRIANGLE: (NO SKI ERG) 19 CHEST TO BAR PULL UPS/JUMPING PULL UPS NEEDED ***NOTES 9 POWER CLEAN + PUSH JERK 3X6 MINS - HIGH PULL GETTING A LITTLE HEAVIER ON THE (50/35) (RESTING PARTNERS MUST COMPLETE - CLEAN DEADLIFT CYCLE, FOCUS IS STILL 15M BEAR CRAWL DURING REST) 12 BOX JUMPS (30/24) - PUSH PRESS OR JERK ON SETUP FROM THE FLOOR. **MINIMUM “REST” IS 4 MINS. SO - FRONT SQUAT YOU HAVE 4 MINUTES, POSSIBLY 8 SQUAT CLEANS (75KG/50KG) A PARTNER WORKOUT THAT’LL BE MORE IF WE HAVE A BIGGER CLASS FAST AND SNAPPY! TRY HAVE TO COMPLETE THE GIVEN WORK 2 SEPARATELY SCORED WORKOUTS YOUR PARTNER ORGANISED (15+12+9) IT’LL MAKE MORE SENSE FOR TIME: BEFORE THE DAY! ON THE DAY. ***NOTES 21-15-9 YOUR SCORE IS THE TIME EACH ROW NOT AS BAD AS LAST WEEK. A HIGHER DOUBLE KB FRONT SQUAT (24/16) TAKES, PLUS THE TIME EACH ROUND SKILLED WORKOUT THAT’S SUPPOSED T28/PROGRESSIONS OF 15’S TAKES ALSO. TO BE A LITTLE MORE CHALLENGING AND HEAVIER. REST 3:O0 21-15-9 ***NOTES SINGLE ARM KB THRUSTER (24/16) ***NOTES JUST A WHOLE LOT OF FITNESS TODAY, T2B/PROGRESSIONS A TEST FOR OUR SNATCHES, SAME ABS, GRIP AND LUNGS! AS LAST WEEKS CLEANS! ***NOTES A DIFFERENT WORKOUT THAT’LL CONTINUED KB SKILL WORK REQUIRE YOU ALL TO BE SWITCHED ON AND READY TO BRING YOUR A SUPER CHALLENING COUPLE OF BEST! WORKOUTS, HAVE FUN! MONDAY 16TH JULY TUESDAY 17TH JULY WEDNESDAY 18TH JULY THURSDAY 19TH JULY FRIDAY 20TH JULY SATURDAY 21ST JULY CLEANS: SKILLZ: DEADLIFT: KB SKILL: “TOMMY MAC” 10MIN AMRAP 7X2 (RESET) @ 85% -90% 1RM COMPLETE A COMPLETE CYCLE BEFORE GYMNASTICS: CONSISTENCY WORK: SWAPPING SIDES. 2 ROUNDS FOR TIME: 3 ROPE CLIMBS *FOCUS IS ON SETUP 7MIN AMRAP 10MINS TO MOVE THROUGH FOR IN 10MINUTES COMPLETE 10 HSPU (DEFICIT IF POSSIBLE) 12 BURPEES QUALITY: 6X2 SQUAT CLEANS OR HANG SQUAT 20 PISTOL (PROGRESSION) ADVANCED: CLEANS @90% MAX FROM THE - HIGH PULL 12 THRUSTERS (52/35) - 5-10 FEET ELEVATED SUPINE PREVIOUS 10MIN EMOM TEST. *WE WILL HAVE MANY DIFFERENT - CLEAN ROW SCALING OPTIONS - SNATCH 12 BURPEES - 20-30 SECS TUCK HOLD EVERY 2MINS – FOR 10 ROUNDS - JERK - TEMPO PUSH UP (320) 17.1 REST COMPLETE: - FRONT SQUAT 12 POWER SNATCHES (52/35) - 3-5 SEATED BOX JUMP 200M RUN + 15 WALL BALLS *5 CYCLES UNBROKEN, THEN 10-20-30-40-50 9MIN AMRAP: SWAP SIDES. BUILD TO HEAVY 12 BURPEES 5 HIGH BOX JUMP LOAD. DB SNATCH (22.5/15) 5 DOUBLE KB CLEANS *IF YOU CANNOT COMPLETE THE 12 PUSH JERKS (52/35) WORK IN THE 2:00, CONTINUE ON INTERMEDIATE/BEGINNER: 15 BURPEE BOX JUMP OVERS REST TO COMPLETE THE REST OF THE COMPLETE 5 REPS OF EACH 12 BURPEES BETWEEN ROUNDS (24/20) WORKOUT. MOVEMENT- REST AS NEEDED 8MIN AMRAP - HIGH PULL 12 HANG SQUAT CLEANS (52/35) 50 DUBS - CLEAN 10 KB SWING (32/20) - PUSH PRESS OR JERK 12 BURPEES - FRONT SQUAT 12 OVERHEAD SQUATS (52/35) ***NOTES ***NOTES ***NOTES IN GROUPS OF 3: COMPLETE ANYWAY ***NOTES AFTER TESTING A HEAVIER CLEAN, LOTS OF LITTLE PIECES HERE TODAY HEAVIER DEADLIFTS! WE ARE FOR TIME: A TOUGH WORKOUT FOR ANYONE! WE ARE NOW GOING TO COMPLETE AND HEAPS OF SKILL PRACTICE! ALMOST UP TO TESTING! CONSISTENCY AND CONSTANT SOME HEAVIER SETS LOOKING FOR COME IF YOU WANT TO INCREASE 500 CAL ROW MOVEMENT WILL PAY OFF. CONSISTENCY AND MAINTAINANCE YOUR ABILITIES AND LEARN SOME A WORKOUT THAT FOR SOME WILL OR OF POSITION. STUFF! BE SUPER TOUGH, AIM TO 600 CAL BIKE COMPLETE ROUNDS AS FAST AS 17.1… IF YOU KNOW, YOU KNOW. POSSIBLE. 250 PULL UPS 600M KB GOBLET LUNGE (24/16) (30X20M) ***NOTES .
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