Monday 24 Aug - 10 Rnds - Every 2 Mins - Run 200m, 7 Power Snatch (40/30), Max Toes To Bar

Strength - Snatch Complex

Another week of programming bought to you by Sammy!

Sunday 23 Aug - Open Gym 2-4pm

 

Saturday 22 Aug - Partner or Solo - 1K Run or Row, 100 MedBall Clean, 90 Atomic SitUp, 80 Push Press (20/15), 70 Lunge Step, 60 Squat, 50 V-Sit, 40 PushUp, 30 Box Jump, 20 Hanging L-Raise, 10 Wall Climb, 1K Run or Row

Friday 21 Aug - EMOM - 10 Min - odd - 8 Devils Snatch (24/16), even - 15/13cals. 2 Mins Rest. In 10 Mins - 100 KettleBell Swing (24/16) *Every break 5x Burpee Over KettleBell. Then 500m Row (or 400m Run), 50 KettleBell DeadLift (16/12), 50 KettleBell Thruster (16/12)

Thursday 20 Aug - 12 Min AMRAP - 25 Box Step Over (22.5/15), 15 Toes To Bar, 25 Wall Ball, 15 Box Jump Over

Strength - Front Squat

Wednesday 19 Aug - 3 Min Work/1 Min Rest - Set 1 - 24/21cal, 21 Burpee Over Plate, Max Plate Ground To OverHead. Set 2 - 21/18cal, 18 Burpee Over Plate, Max Plate Ground To OverHead. Set 3 - 18/15cal, 15 Burpee Over Plate, Max Plate Ground To OverHead. Set 4 - 15/12cal, 12 Burpee Over Plate, Max Plate Ground To OverHead. Set 5 - 12/9cal, 9 Burpee Over Plate, Max Plate Ground To OverHead

 

Strength - 5 Rnds - 2 Press, 4 Push Press, 15sec OverHead Hold

Tuesday 18 Aug - 10 Rnds - 35 Double Under, 12 KettleBell Hang Snatch (24/16), 4/2 Muscle Up

 Gymnastics Strength - 5 Rnds - Every 2 Mins - 4-6 Strict HSPU, 6-8 Kipping HSPU