Monday 28th June - Sunday 4th July 2021

Monday 28th June

 

Regionals style Lunges

3 sets x 20 22.5/ 15kg

 

Alt Pistol squats

3 sets x 10 – 20 reps

Rest 1 mins

 

3RFT:

21 Hang Power Snatch 50/35kg 

15 Burpee over bar 

9 Bar Muscle up 

60 Double unders 

 

Time cap: 18  mins

 

Tuesday 29th June

 

Squat Clean @ 80-90%

Go every 45 secs x 20 sets

 

Go every 4 mins x 4 sets

 

12 STOH 60/40kg 

15 Pull ups 

18 Deadlifts

21 Cals row/ Bike/ Ski 

 

Wednesday 29th June

 

EMOM x 10 mins

3- 5 Ring / Bar Muscle up

 

*Scaled version

EMOM x 10 Mins

5- 8 Strict Pull ups ( add weight if possible )

 

Double DB bent over Row

2 sets x 15

 

AMRAP 16

20 Box jump overs

15 T2B

10 Clusters 50/35kg

 

*E2MOM

30 Double Unders + 3 down ups

 

Thursday 30th June

 

Partial Range deadlift ( hips to below the knee)

5 sets x 6 reps tempo 31X2

Rest 2 mins

 

2RFT:

50 Wall balls 9/6kg

40/30 Cals Bike/ Row/ Ski 

30 Hang Clean + Jerk 42.5/30kg 

20 Devils Press 22.5/15kg 

10 Cleans 100/ 70kg 

 

Time cap: 25 mins

 

Friday 1st July

 

Tempo Back squat 33X2

5 sets x 4 @ 75 – 80

Rest 2 mins

 

4RFT:

30/20 Cals

25 Ring dips

20 DB deadlifts 40/30kg

15 Burpee to 6” jump

 

Time cap: 20 mins

 

Saturday 2nd July

 

Snatch @ 80-90%

Go every 45 secs x 20 sets

 

3RFT:

12 Squat Jumps 

12 Hand release press ups 

12 OHS 42.5/30kg 

20 K2E 

3RFT:

10 Tuck jumps 

10 Pull ups 

10 Front Squats 

20 Straight leg raises 

3 RFT:

8 Jump lunges 

8 T2B

8 Back squat

20 secs Side leg plank hold each side

 

Time cap: 15 mins

 

Sunday 3rd July

 

Push jerk Doubles @ 80%

Go every 90 secs x 10 sets

 

For time:

Run 400m 

20 DB Clusters 22.5/15kg 

Run 400m 

20 Hang squat Cleans 

Run 400m

20 Dumbell man makers 

Run 400m 

 

Time cap: 15 mins