Thursday 1st August

A) 15 min, 5 sets 3 squat cleans, 2s pause in the bottom of the catch B) 16.1 18 min paired AMRAP 20m OH DB walking lunge / DB goblet lunge each (swap arms after 10m if OH) 22.5/15 15/10 7.5/5 8 C2B Pull-ups Pull-ups jumping each 20m OH DB walking lunge / DB goblet […]

Wednesday 31st July

A) 5 sets 5 push press ss 10 plate halos each direction 30/5 repeat B) 15 min, 6 x 2.5 min windows, power output test: 2 min for max cals, 30s to swap with your partner Rotate round the ergs until you have a score for each

Tuesday 30th July

A) 15 min to build to Max hang snatch / hang power snatch B) 15 min paired AMRAP 40m HS walk / wheelbarrow walk / bear crawl (20m each) 30 synchro goblet squats 32/24 20/16 12/8 20 TTB K2E Hanging knee raise while partner hangs (10 each)

Monday 29th July

A) “Run Karrie Run” 30 burpee buy in Then 30 wall balls 9/6 6/3 10 DUs / SUs 10 sit-ups 100m run 30 wall balls 20 DUs / SUs 20 sit-ups 100m run 30 wall balls 30 DUs / SUs 30 sit-ups 100m run 30 wall balls 40 DUs / SUs 20 sit-ups 100m run […]

Sunday 28th July

A) “The Seven” 7 Rounds 7 HSPU / 14 Push-ups / kneeling 7 Thrusters 60/40 40/30 20/15 7 K2E / Hanging knee raise / sit-ups 7 Deadlifts 110/75 90/60 60/35 7 Burpees 7 American swings 32/24 20/16 12/8 7 Pull-ups / Jumping

Saturday 27th July

A) 6 sets 3 deadlifts ss 15 hollow body rocks Extended Tucked 30s hollow hold B) 24 min Paired AMRAP YG/IG full rounds 6 Push press 60/40 40/30 20/15 12 back squat 6 Strict Pull ups / assisted 3 wall walks while partner holds handstand / plank

Friday 26th July

A) Handstand press-up progressions ss 8 DB rows each arm B) In pairs 9 rounds total, YG/IG movements 5 Hang power snatch 7 Thrusters 9 Hang power cleans 40/30 30/20 20/15 Run 200m every 3 rounds including at the end of the workout

Thursday 25th July

A) 5 sets 3 cleans, 2s pause at the knee B) 15 min paired AMRAP 20 sandbag STOH (Scale to DB held sideways in both hands) 80m Sandbag zercher lunge bearhug hold sandbag on shoulders BTN KB goblet lunge 80m wheelbarrow walk bear crawl Your partner can help you position the sand bag for your […]

Wednesday 24th July

A) 5 sets Muscle up or Pull-up and dip progressions B) 13 min cap 50 wall ball buy in 9/6 6/3 5 rounds 5 HSPU 10 push-ups 10 elevated push ups hands on box 10 Double KB swings 20/16 16/12 12/8 50 wall ball buy out

Tuesday 23rd July

A) 12 min, E2MOM 6 double KB hang power cleans 3 double KB STOH 5 double KB front squats B) 5 x 4 min AMRAPs, 1 min rests i) Row cals ii) Ski cals iii) Bike cals iv) Burpees