Monday 14th - Sunday 20th June 2021

Monday 14th June

 

Snatch double ( hold for 1 sec in the catch)

Go every 90 secs x 10 @ 70-75%

 

For time:

 

Cash in:

80 Cals Bike/ Row/ Ski 

 

21-15-9

OHS 50/35kg

15-9-3

Bar Muscle Up

 

Cash out:

60 Cals Bike/ Row/ Ski

 

Tuesday 15th June

 

Push Jerk 

Go every 30 secs x 24 sets @ 70-75%

 

For time:

Run 400m 

20 Box jump overs 

20 T2B 

Run 400m 

18 box jump overs 

18 T2B 

Run 400m 

16 Box Jump overs 

16 T2B 

Run 400m 

14 Box Jump overs 

14 T2B

Run 400m 

12 Box jump overs 

12 T2B 

 

Time cap: 18 mins

 

Wednesday 16th June

 

Front rack BB lunges

3 sets x 20 AHAFA

 

DB box step ups 

2 sets x 20 each leg

 

5RFT:

15 Deadlift 100/80kg 

20 Cals Bike/ row/ ski 

25 Wall ball 9/6kg

30 Sit ups 

 

E2MOM 

5 burpee over bar

 

Time cap: 15 mins

 

Thursday 17th June

 

Clean double ( hit a double bounce in the squat )

Go every 90 secs x 10 @ 70-75%

 

AMRAP 8

16 Pistol squats

14 GTOH 42.5/ 30kg

12 Down ups

30 Double unders

Rest 1 min

AMRAP 8 

16 Air squats

14 Hang power cleans

12 Press ups

30 Double unders

 

Friday 18th June

 

Wide grip pull ups

4 sets x 10

 

EMOM 8

Double DB bent over row 8- 10 AHAFA

 

AMRAP 12 in partners (YGIG after one complete round)

7 Burpees

6 Cals bike/ ski/ row

3 DB clean and Jerk R side

3 DB clean and Jerk L side

Then..

6 Minutes max cals

 

Saturday 19th June

 

Tempo deadlift

3 sets x 7 reps 31X2

 

For time:

1 Mile run 

50 Devils press 22.5/15kg 

50 Pull ups 

1 Mile run 

 

Time cap:25 mins

 

Sunday 20th June

 

Back squat Tempo 32X1

3 sets x 8 @ 55- 65%

 

5 RFT:

30 -20 – 10

Alternating DB lunges 22.5/15kg

Alternating DB Snatch

K2E

 

20 Double unders after each exercise