Week

Monday 26.7.21


MATT'S B-DAY WOD! AMRAP 31 MINS BUY IN 90 pull ups *every break - 31 double unders AMRAP 26 strict HSPUs / box pike push ups 7 devils presses 31 box jumps 26 alternating DB snatches 7 burpee DB box step overs 31 toes to bar




Tuesday


A - BACK SQUAT WAVE# 3.3 (FINAL WAVE) 5, 5, 5, (AMRAP) B - FOR TIME 100 double unders 50 m double KB front rack walking lunges 50 double unders 50 wallball shots time cap - 12 mins




Wednesday


A - EMOM 25 MINS / 5 ROUNDS 1 - bench press x 8 - 12 reps 2 - strict pull ups x 8 - 12 reps 3 - 15 / 12 Assault bike calories 4 - max effort BBJO 5 - rest B - EMOM 9 MINS 1 - DB strict overhead press x 8 - 12 reps 2 - DB bent over row x 10 reps + 8 - 12 bicep curls 3 - 12 controlled reverse crunches




Thursday


A - FRONT SQUAT establish 3 rep max with 3 second pause 15 mins B - 5 ROUNDS 10 box jumps 30 / 24' 10 squat cleans 50 / 35 kg 10 bar facing burpees Time cap - 15 mins




Friday


A - IN PAIRS YOU GO, I GO X 10 ROUNDS (5 EACH) 10 toes to bar 10 deadlifts 80 / 55 kg 10 DB shoulder to over head 22.5 / 15 kg 10 / 7 calorie row B - max calorie row to time cap *can only swap once partner has completed 3 wall walks Time cap - 35 mins




Saturday


?




Sunday


?





This Week