Happy Friday

Hope you have all now recovered from last weekends Anniversary Games. Sorry about those hands ;)

If you havent seen, check out the leaderboard and some photos from Saturdays event.

Monday:

Workout of the Day:

A) Every 90 secs for 8 rounds:

3 Hang Squat Cleans

B) 3 Rounds for time:

400m Run
35 Wall Balls

Tuesday:

Workout of the Day:

A) SKill: Pistol Squats

B) 30 Min AMRAP

200m Run
4-8 Strict Weighted Chin Ups
4-8 Pistol Squats
20-30 sec Ring Support Hold
20-30 sec Hollow Hold

Wednesday:

Workout of the Day:

A) Holds: 20 seconds on, 15 seconds off: 3 rounds each

Arch Hold
Bottom of Ring Dip
Handstand

B) J.T Vs DT (3 Rounds for time)

21:
Deadlift
Handstand Push Ups

15:
Hang Power Cleans
Ring Dips

9:
Push Jerk
Push Ups

( 70/50kg / 60/40kg / 50/35kg)

Thursday:

Workout of the Day:

With a running clock...

Complete 4 Rounds...

400m Run
30 Push Ups
20 Pull Ups

On the 20 minute...

in Pairs complete a 3k Row

Friday:

A) Front Squat: 8-8-8

B) 4 rounds for time of:

27 Box jumps
20 Burpees
11 Squat cleans ( 60/40kg / 50/35kg / 40/30kg)

Saturday:

In Teams of 3:

(Split workload and work in any order):

3000m Row
150 Pull Ups
300 Push Ups 500 Air Squats
500 Walking Lunges w/ plate (15/10kg)

Cave:

A) 10 Bench Press @ 70/50kg
7 Strict Pull ups
AMREP Thrusters (50/35kg)

Continue until 100 Thrusters has been complete

B) 60 seconds on / 30 seconds off

- Max CAL Row
- Max KB Push Press (20/12kg)
- Max Rep Atlast Stone Pick Ups

Weekly Conditioning:

Monday/Tuesday:

A) 7 Min AMRAP

12 Goblet Squats
8 Down Ups
12 KB Swings

B) 1 Min on / 30 secconds off

Wall Balls
Box Jumps
Lunge w/plate
Cal Row

Complete 3 rounds

C) 8 Min AMRAP

400m Run

and then AMRAP:

20 Double Unders
20 Barbell Thrusters
8 Over Bar Burpees

Thursday:

A) 8 Min EMOM

12 Air Squats + 4 Burpees

B) 3 min AMRAP

12 Box Jumps
12 KB Swings

Rest 2 mins...

C) 3 Min AMRAP

100m Run
12 DB Snatches

D) 3 Rounds; 1 min on each station for max reps (FGB style)

Cal Row
Wall Balls
Push Ups
DB Thrusters
Rest

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