• Monday, August 10

    Strength:

    Deadlift
    Every 2mins mins for 5 sets
    5 reps
    Increasing weight over sets

    WOD:

    Every 2mins for 5 sets
    90 secs to complete
    10/7 ring dips
    7 cleans 135/95
    Remainder of time max burpees over the bar
    30secs rest

  • Friday, August 7

    Strength:

    Snatch
    Every minute, on the minute, for 12 minutes (12 sets):
    Slow Pull Snatch x 1 rep
    *Sets 1-4 = @ 70%
    *Sets 5-8= @ 75%
    *Sets 9-12 = @ 80%

    * If moving weights well then on sets 9-12, add weight +80%

    WOD:

    7 rounds
    1min on
    35 DU’s
    7 hang snatch 115/75
    30secs off

  • Thursday, August 6

    Today’s workout is courtesy of Aerobic Capacity.

    Warmup:

    Light jog for 5mins
    Then some basic warmup drills
    High kicks, butt kicks, hurdler stretch, leg swings, hamstring stretch

    Workout:

    800m at moderate pace
    Rest 90secs
    5x300m (see details)
    Rest 90secs
    400m at moderate pace
    Rest 90secs
    5x300m (see details)
    Rest 90secs
    800m at moderate pace
    Total distance 5000m

    Details: 300m are broken up as 100m, 150m hard, 50m walk with no rest between the 300’s,