Thursday 19th July

Hatch Squat Program Week 11 Day 2 Back Squats 5 x 60% 5 x 65% 5 x 70% 5 x 70% Front Squats 5 x 60% 5 x 70% 5 x 75% 5 x 80% Metcon 5 rounds for time of: 5 deadlifts 125/82.5kg 10 burpees

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Wednesday 18th July

Skills Heavy Squat Clean Metcon For time: (25 min Cap) 30m handstand walk 9 squat cleans 60/42.5kg 22.5m handstand walk 12 squat cleans 15m handstand walk 15 squat cleans 7.5m handstand walk Rx + 82.5/60kg Rx – 45/30kg

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Tuesday 17th July

Tabata style (20 sec work 10 sec rest) 6 rounds per station – 1 min break between stations Wallballs 9/6kg KB SDHP 32/24kg Jumping lunges Burpee kick backs Rowing Cals

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Monday 16th July

Hatch Squat Program Week 11 Day 1 Back Squats 5 x 60% 3 x 70% 2 x 80% 2 x 90% 1 x 95% 1 x 103% Front Squats 5 x 60% 5 x 70% 5 x 75% 5 x 75% Metcon 7 min AMRAP 50 Double unders 10 Push Press 50/35kg

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Thursday 12th July

Hatch Squat Program Week 10 Day 2 Back Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% Front Squat 5 x 60% 5 x 65% 5 x 70% 5 x 70% Open Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 102.5/70kg 55 wall-ball […]

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Wednesday 11th July

“Gunny” For time: 1600m weighted run 50 push-up 50 situps 1600m weighted run 50 push-up 50 situps 1600m weighted run Scale Option: For time: 800-m run 50 knee push-ups 50 sit-ups 800-m run 50 knee push-ups 50 sit-ups 800-m run

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Tuesday 10th July

In Partners complete; Every 4 mins for 20 mins (5 sets) 10 Power Clean 60/40kg 20 Pullups 30 Air Squats (all work must be split 50/50 with partner)

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Monday 9th July

Hatch Squat Program Week 10 Day 1 Front Squat Back Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% Front Squat 5 x 60% 5 x 65% 5 x 70% 5 x 70% Metcon For Time: 20 Power Snatches 45/30kg 20 Lateral Barbell Burpees 20 Overhead Squats 45/30kg 20 Lateral Barbell […]

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