Friday 30th August

A) 36 min 6 rounds 5 min AMRAP 16 Wall balls 9/6 6/3 12 push ups / kneeling or box elevated (if not sharing boxes) 8 burpee box jumps 1 min rests Pick up where you left off and score total rounds and reps across the 6 rounds B) Couch stretch

Thursday 29th August

A) 15 min “DT” 5 rounds 12 deadlifts 9 hang power cleans 6 STOH 70/50 45/35 20/15 B) 10 min, For time: 80 60 40 air squats 80 60 40 sit-ups Done Tabata style, work for 20s, rest for 10s C) Lower back foam roll

Wednesday 28th August

A) 5 sets Muscle up / Pull-up progressions B) 4 rounds 12 Plate GTOH 12 Plate OH / front hold lunges (6 each side) 12 plate Turkish sit-ups / abmat sit-ups 20/15 15/10 10/5 C) Table-top stretch

Tuesday 27th August

A) 36 min, 6 rounds E2MOM i) 30/20 25/20 20/15 Cals ii) 25 / 20 / 15 Burpees iii) 10 double DB devil press 22.5/15 15/10 7.5/5 B) Couch stretch

Monday 26th August

A) 13 min to build to a 1RM hang clean B) 4 sets 5 box jumps Scale the height as needed B) 12.4 12 min AMRAP 150 wall balls 9/6 6/3 90 DU / SUs 30 Ring or Bar MUs 40 pull-ups 50 jumping C) Rig calf and couch stretches

Sunday 25th August

A) 5 sets 5 push press ss 8 bent over barbell row B) 10 min, 3 sets 8 double DB z-press ss 16 KB seated Russian twists (8 each side) C) In pairs, 14 min AMRAP 20m OH DB walking lunge / DB goblet lunge each 22.5/15 15/10 7.5/5 10 up and overs / 2-4—1 […]

Saturday 24th August

A) 15 min, 5 sets Hand stand press-up / press-up progressions ss 8 ring rows Deficit (feet on box) Straps vertical Straps at an angle B) 15 min, 4 sets 8 DB floor press ss 8 DB rows each arm ss 3 TGU each arm C) 11.6 7 min AMRAP 3, 6, 9, 12 Thrusters […]

Friday 23rd August

A) Over 5 sets build to 5RM front squat (take bars off the floor) B) 5 rounds 12 KB deadlifts 9 KB SDHP 6 AKBS 32/24 20/16 12/8 9 TTB K2E Hanging knee raise C) Lower body rotation stretch

Thursday 22nd August

A) 4 rounds, 30 min cap 200m Sandbag carry 10 strict pull-ups / assisted chin-ups / 20 ring rows 40m HS walk (spotted if needed, chest facing partner) / wheelbarrow walk / bear crawl (hips above head if possible) 200m piggy back run / run together 80m Banded bear crawl Share everything evenly, complete half […]

Wednesday 21st August

A) 5 sets 3 deadlifts, 2s pause @ the knee ss 20s plank + 20s side plank each side B) 5 rounds 45s max cals, 45s max double DB box step overs 22.5/15 15/10 7.5/5 90s rest while partner goes C) Lower back foam roll