Monday 11th June – Sunday 17th June

 

Monday 11th June – Sunday 17th June

  June 10, 2018

Monday 11th June

A) Every 90 seconds x10
1 snatch pull + 1 snatch 90% of last weeks 

B) 21-15-12-9 (time cap 14mins)

Hang power clean, 40/ 30kg
Front squats, 40/ 30kg
Burpees over the bar

*Choose a weight to make this a test of fitness, not strength*

Tuesday 12th June

A) Back Squat –
Every 2:00 x5
5 Back squats, 70% of last weeks one rep

B) 2:00 on, 2:00 off x 5 (18mins)
200m run AMRAP remaining:
10 KB swings, 32/ 24
10 Pull Ups

Wednesday 13th June

A) EMOM 32

1- 15/ 12 cal row
2- 10 DB Cleans 22.5/15kg + 6 Burpees
3- 30 double unders + 10 wall balls
4- REST

*Look to complete work in 40-45 seconds for needed transition time, reduce reps slightly if needed*

Thursday 14th June

AMRAP 30 – Teams of 2 – split reps as a pair

150 Cal Row
80 Burpee box overs 24/20″
60 Clean and jerks, 60/40kg
400m run (both run)
20 Thrusters, 60/40kg

Friday 15th June

A) Every 0:20 x 10mins – 1 Squat Clean, 70%
B) Every 2:00 x 4 rounds – 3 Jerk, 80%

C) For time – (time cap 10mins)
12-9-6-3
Deadlift 120/ 80kg
HSPU

Saturday 16th June

In Teams of 3 or 4 – 2 working
AMRAP 34mins

10-20-30-40-50…….etc

Cal Bike, Ski or Row (use 1 machine as a team)
DB box step overs 22.5/15kg (up to 2 working)
2xDB push press 22.5/15kg (up to 2 working)

E2MOM complete 6 sync down ups (all athletes)

Sunday 17th June

A) 4x superset – 10x DB Z Press and 30 second Ring Plank – Rest 45-60secs after each round 

B)HERO WOD – “MARSTON”

20min Amrap

1 Deadlift 140/90kg
10 T2B
15 Bar facing Burpees

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