Monday 7th - Sunday 13th June 2021

Monday 7th June 

 

Back Squat tempo 20X1

3 sets x 12 reps @ 50- 60%

Rest 2 mins

 

Against a running clock

 

Go every 3 mins for 12 mins

200m Run 

21 Thruster 42.5/30kg 

15 T2B 

 

Then..

Rest 1 minute

 

Minute 13

AMRAP 3 mins

12 Thrusters

8 T2B 

6 Burpee over bar

 

Tuesday 8th June

 

Power Snatch

 

Every 90 secs x 8 sets

3 Power Snatch @ 65%

 

For time:

20/ 14 Cals bike/ ski / row 

11 Hang Power Snatch + OHS 50/ 35kg 

10 DB Renegade Rows + Press up 20/ 12.5kg 

20/ 14 Cals bike/ ski / row 

9 Hang Power Snatch + OHS 50/ 35kg 

8 DB Renegade Rows + Press up 20/ 12.5kg 

20/ 14 Cals bike/ ski / row 

7 Hang Power Snatch + OHS 50/ 35kg 

6 DB Renegade Rows + Press up 20/ 12.5kg 

20/ 14 Cals bike/ ski / row 

5 Hang Power Snatch + OHS 50/ 35kg 

4 DB Renegade Rows + Press up 20/ 12.5kg 

20/ 14 Cals bike/ ski / row 

 

Time cap: 15 mins

 

Wednesday 9th June

 

Push jerk

8 sets x 3 @ 60-65% pause 2 secs in the catch

Rest 1 min

 

AMRAP 5

8 DB’s Hang Clean and Jerk 22.5/15kg

8 DB Suitcase Lunge

20 Double unders

AMRAP 5

10 DB’s Deadlift

10 DB front rack lunge

30 Double unders

AMRAP 5 

12 Devil press

12 DB OH lunge

40 Double under

 

Thursday 10th June

 

BB Overhead lunges

3 sets x 20 AHFA

 

DB split squats

2 sets x 8 e/leg

 

For time:

15 Pull ups

400m Run

12 Squat clean 60/40kg

15 pull ups

400m run

9 Squat clean 80/60kg

15 pull ups

400m run

6 Squat clean 100/80kg

 

Time cap: 15 mins

 

Friday 11th June

 

Power clean

 

Every 90 secs x 8 sets

3 Power clean @ 65-70%

 

AMRAP 12

12 DB box step over 22.5/15kg

12 DB STOH

12/9 Cals row/ bike/ ski

12 wall balls 

12 double unders 

 

Saturday 12th June

 

Chin ups

4 sets x 10

 

EMOM 8

15 Hang power clean 42.5/ 30kg

 

10 RFT:

10 burpees

10 air squats

10 push ups

10 sit ups

 

Time cap: 30 mins

 

Sunday 13th June

 

Deadlift tempo

6 sets x 4 AHAFA 32X2

 

For time:

21-15-9

Clean 60/40kg 

Ring dips 

Box jump overs 

 

Time cap: 15 mins