Monday 20th - Sunday 26th June 2022

Monday 20th June

Sumo deadlift

6 x 6/6/5/5/4/3 @ 80%+

 

5RFT: In a pair

44 Double unders 

30 T2B 

20 Clean and jerk 42.5/30kg

400m run together  

30 cals Row/ ski 

 

Time cap: 35 mins 

 

Tuesday 21st June

 

Clean

 

Go every 60 secs @ 70%+

12 mins Build to a heavy Hang clean + clean

 

AMRAP 4 x 3

27/ 21 Cals Row/ bike/ ski

21 Power clean men: 70/ 60/ 50kg women: 50/42.5/30kg

15 Box facing Burpee box jump overs

 

Rest 2 mins

 

Start where you finished the previous round 

 

Wednesday 22nd June

 

Back squat with a pause

5 x 3 with a 2 secs pause at the bottom of each squat @ 75%+

Rest 2 mins 

 

4RFT:

15 DB hang squat clean 2 x 22.5kg/ 2 x 15kg 

12 HSPU / 15 press ups 

9 BMU / 9 Strict pull ups

 

Time cap: 17 mins

 

Thursday 23rd June

 

Handstand hold progressions and practice

 

For Time: 

400m run 

45 Box Jump Overs 24/20”

40 KBS 

35 Burpees 

30 Wall Ball 9/6kg 

25 Plate Overhead Lunges 15/10kg 

20 T2B 

25 KB Goblet squats 24/16kg

20 Pull ups 

400m run 

 

Time cap: 40 mins

 

Repeat back up the ladder to the top.

 

Friday 24th June

 

Snatch complex

 

Go every 90 secs x 15 

2 x Power snatch + 2 x OHS @ 50%+

 

AMRAP 13 

50 double unders

10 Thrusters 42.5/30kg

5 Bar facing burpee over bar

 

Saturday 25th June

 

Ring muscle up progressions and practice

 

EMOM 12

1. 8- 10 Strict Chin ups

2. 20 secs ring support hold + 10 press ups

 

For time:

50 – 30 – 20

Power snatch 30kg/ 20kg

Ab mat sit ups 

Pull ups   

Air squats 

 

Time cap: 17 mins

 

Sunday 26th June

 

Clean and jerk complex

 

Go every 60 secs x 12 mins

2 x TNG Clusters @ 50% +

 

E2MOM x 18 mins

  1. Max cal ski/ row
  2. Max rounds of 2 wall walks + 20 double unders
  3. Max rounds of 4 devils press + 5 Double DB bent over rows  2 x 22.5kg/ 2 x 15kg