Friday 19th July

Barbell cycling
Squat clean
3 rounds
30 secs max reps 30 secs off
61/43kg or 50%
30 secs max reps 30 secs off
83/55 or 60%
30 secs max reps 30 secs off
102/70kg or 70%

Rest 2 mins between rounds

Squats (optional)
Back squat
7 x 3 70%+

Conditioning
As many rounds as possible in 15 minutes..
15/12 calorie row
5 burpees over rower
10 x Kettlebell swings 32/24kg
5 burpees over rower

Simon Lee
Thursday 18th July

Strength
Tempo overhead squat 7 x 1
*6 seconds down 3 second pause at bottom

Conditioning
‘Nancy’
5 rounds for time
Run 400m
15 x Overhead squats 43/29kg

Simon Lee
Wednesday 17th July

Deadlifts
15 minute continuous timer every 3:00 complete..
1st set: 21 reps
2nd set: 15 reps
3rd set: 9 reps
4th set: 6 reps
5th set: 3 reps

High intensity Conditioning
3 x 3min AMRAP 1 min rest bw sets
7 x Thruster 43/29kg
7 x Pull ups
7 x Burpees

Core (optional)
3 rounds
15 GHD sit ups
15 Back extensions
Then
3 rounds
30 seconds side plank L
30 seconds side plank R
1 min plank

Rest 1 min between sets

Simon Lee
Tuesday 16th July

Gymnastic Challenge
As many rounds as possible in 6 minutes
6 x Toes to bar
6 x Handstand push ups

Running conditioning
5 x 400m run every 3:00 or 4 x 400m run every 4:00

Burpee conditioning
‘Death by Burpee box jump overs 24/20inch

Accessory work (optional)
4 rounds not for time
10m Overhead lunge L
10m Overhead Lunge R
10 x Weighted sit ups
*All sets completed with same dumbbell

Simon Lee
Monday 15th July

Barbell cycling (optional)
5 rounds On the 3:00 complete.. (ascending in weight)
12 x Deadlifts
9 x Hang Power clean
6 x Push jerk

Back Squats
4 x 9 @ 68%
Complete a set every 2:30

Conditioning
1 ) For time
21-15-9-6-3 reps
Power snatch 34/25kg
Wall ball shots 30/20lbs

2 ) 10 minutes recovery row

Simon Lee
Saturday 13th July

Strength
Deadlift 5 x 5 70-80% then build to 3 heavy singles

Conditioning
For time:
Run 400m
Run 200m with 30/20lbs medball
150 x Double unders
30 x Bar muscle ups or 60 x Pull ups
150 x Double unders
Run 200m with 30/20lbs medball
Run 400m

Simon Lee
Friday 12th July

Barbell cycling (optional)
3 rounds
30 secs max reps 30 secs off
61/43kg or 50%
30 secs max reps 30 secs off
83/55 or 60%
30 secs max reps 30 secs off
102/70kg or 70%

Rest 2 mins between rounds

Front Squats
7 sets every 2 minutes complete..
1 x Tempo front squat + 2 x Front squats
*3 second down *3 second pause at bottom

Past Open WOD
‘15.5’
For time
27-21-15-9 reps
Calorie row
Thrusters 43/29kg

Simon Lee