Monday 13th - Sunday 19th June 2022

Monday 13th June

 

Clean and Jerk Complex

2 TNG Power clean + 2 x Push jerk

Go every 60 secs x 12 @  70%+

Then mins 12 – 16

1 power clean + 1 push jerk

 

6 Rounds for total reps in 23 mins

1 minute row or ski

1 minute burpee pull ups/ burpee to 6” jump

1 minute 20 double unders + 10 sit ups

1 minute active rest plank holds any variation.

 

Tuesday 14th June

 

Jefferson curls

3 x 5 use a heavy KB stand on a low box

 

Suitcase deadlift

4 sets:

8 e/side 1 x DB AHAFA

 

“Badger”

3RFT:

30 squat cleans 42.5/35kg

30 pull ups

800m run

Time cap: 25 mins

 

Wednesday 15th June

 

Clean

Build to a heavy clean triple 12 mins

* max 10 secs between reps in the set

 

5RFT:

15/12 Cals bike/ echo/ row/ ski

12 Db Box step overs 2 x 22.5/ 2 x 15kg

9 devils press

 

Time cap: 18 mins

 

Thursday 16th June

 

Back squat drop sets

4 x 4+4 @ 80%

* complete 4 reps @ 80% then reduce the weight by 10% and do a further 4 reps at this weight

Rest 2 – 3 mins between sets

 

AMRAP 17

Buy in: 100 sit ups

5 Deadlift 100/70kg

5 Wall walks

5 T2B

100m run

 

Friday 17th June

 

Handstand walk progressions and practice

 

In pairs for time:

50 – 40 – 30- 20- 10

Cals Row/ ski

Thrusters 42.5/35 kg

Clean

Wall ball 9/6kg

Double unders

 

Time cap: 35 mins

 

Saturday 18th June

 

Snatch complex

 

Go every 60 secs x 15 @ RPE 7-8

1 Muscle snatch + HH power snatch + Hang power snatch + 2 x OHS

 

AMRAP 15

21 Box jump overs

15 KBS 24/16kg

9 BMU / RMU

 

Sunday 19th June

 

Pistol squat practice and progressions

 

EMOM 12

1. 30 secs T2B

2. 30 secs panache plank hold

 

For Time:

50 Box Jumps

50 Jumping Pull ups

50 Kettlebell Swings 24/16

50 Walking Lunge Steps

50 K2E

50 Push Press 20/15kg

50 Back Extensions

50 Wall Balls 9/6kg

50 Burpees

50 Double-Unders

 

*just get it done