Monday

For Time:

5 Rounds

7 STOH@70/50kg

7 BMU’s or Strict Pull-Ups

Score = Time

 

Rest 10minutes

 

6 AMRAP

25 Wallballs@9/6kg

25 Burpees

25 Wallballs@9/6kg

25 Burpees

Score = Reps

Tuesday

A.1

12 EMOM

5 Power Clean@65/75% of 1RM Power Clean

 

A.2

6 EMOM

10 Front Squats@Same weight as A.1

 

A.3

5X5 Clean Grip Deadlift@100% of Clean

(Rest 2minutes)

 

Wednesday

For Time:

21-15-9

Hang Power [email protected]/30kg

Over Bar Burpee

Score = Time

 

Rest 10minutes

 

For Time:

21-15-9

[email protected]/30kg

T2B

Score = Time

Thursday

Strict Press 5X5@75%

(Rest 2minutes)

 

10-1

(for quality)

Strict Pull-up

Deficit Press Up

Hang Clean@50/35kg

Push Press@50/35kg

Friday

For Time:

10 Rounds

Pairs Relay

Row 250m

15 KB Swings@24/16kg

30 Double Unders

15 Box Jumps@24/20″

Score = Time

Partner 1 completes 1 full Round then tags Partner 2 who completes 1 full Round until 10 Rounds total are complete

Saturday

Come and Support the team at The European Championships

 

https://www.eventbrite.co.uk/e/the-european-championships-team-event-tickets-31087999042

Extra Conditioning

Session 1 

For Time: 

3 Rounds

50 Calorie Row

25 Wallballs@9/6kg

25 Slamballs@30/20lbs

Score = Time 

 

Session 2 

20 AMRAP 

20 Thruster@20/15kg

20 Box Jumps@24/20″

20 Over Bar Burpees

20 Pull-Ups

 

Score = Reps 

 

Session 3 

20 EMOM 

1 – 15 KB Swings@24/16kg

2 – 10 Burpee Box Jumps@24/20″

3 – 15 Wallballs@9/6kg

4 – 10 Calorie Assault Bike