Monday 6th June - 12th June 2022

Monday 6th June

 

HSPU progressions and practice

 

EMOM 12

  1. 30 secs max HSPU’s
  2. 30 secs max RMU / kipping pull ups

 

AMRAP 20

400m run

20 DB push press 22.5/15kg

20 Double unders

10 Burpees

10 Pull ups

 

Tuesday 7th June

 

Clean and jerk Complex

 

Go every 60 secs x 12 @ 70%+

 

Power clean + Hang squat clean + Jerk

 

4RFT:

30 DB snatch 22.5/15kg 

25 Wall balls 

20/ 17 Cals bike / row/ ski 

15 T2B 

 

Time cap: 25 mins

 

Wednesday 8th June

 

Romanian Deadlift

 

12/ 12/ 10/ 10 @ 60%+

Rest 2 mins between sets

 

Hope

3 rounds, 1 min per station, for max reps of:

Burpee

Power Snatch, 35/25kg

Box Jump

Thruster

C2B Pull ups

Rest 1 min

 

Thursday 9th June

10 mins build to a heavy

 

Hang clean

 

10RFT:

3 Devils press 22.5/15kg

9 DB front rack squats

12 DB deadlifts 

15 Double unders

 

*If anyone wants to try 12 Rounds within the same time cap. Have a go!

 

Time cap: 17 mins

 

Friday 10th June

 

Back squat

 

4 x 5 @ 80%+

Build throughout sets

Rest 2 mins between sets

 

AMRAP 18

5 RMU or BMU

5 Power clean 60/40kg

12/ 9 Cals row/ bike/ ski

 

Saturday 11th June

 

“Triple 3”

 

Break up the workout however you want

 

For time: 

3000m Row

300 Double unders

3 mile run

 

Time cap: 45 mins

 

Sunday 12th June

 

Snatch complex

 

10 mins build to a heavy

 

5 x HH Power snatch + 5 OHS 

 

Then 5 mins to build to a heavy

 

3 x HH Power Snatch

 

7RFT:

17 Ab mat sit ups 

7 STOH 60/40kg 

7 Pull ups 

 

Time cap: 15 mins