Tuesday 4th AUGUST

Don’t forget Quwwa Barbell is back this week!

21-15-9

HSPU
Chest to bar pull ups
Ghd sit ups

Scale to
Inverted box push up/ push press
Pull ups – banded
Abmat sit ups

Thursday 30th July

A. Push up parade!
B. 4 set of 5 mins work – in 5 mins complete 750m row Amrap push ups – rest 2 mins
C. Split stance good mornings 3 sets of 10 (light to moderate load)

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Wednesday 29th July

A. Strict pull ups 5 sets of 5+

B. For total reps

1 min knees to elbow
1 min STOH 60/30
2 min knees to elbow
2 min STOH
3 min knees to elbow
3 mins STOH

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Tuesday 27th July

With a running clock

0-10
100 double unders
50 wall balls
Amrap burpees

13-23
100 double unders
30 wall balls
Amrap Kettlebell swings

26-36
100 double unders
20 burpees
Amrap wall balls

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Monday 27th July

Great job on today’s clean and jerk Team! Some really nice tekkers and some blinding PB’s

Keep up the good work! Strength endurance work tomorrow with a little core work

A. Back Squat – 15 mins to est a 20 Rm – yup that’s right 20 reps unbroken!

B. EMOM 12
1. Ghd sit ups – 12-15
2. 30 Sec Handstand hold

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Sunday 26th july

A. 15 mins to est a 1 rm Clean and Jerk for today.

B. EMOM 16 –
1. 2 x Power Clean and Push Jerk @ 70% above.
2. 8-10 Box Jumps