Monday 18th June – Sunday 24th June

 

Monday 18th June – Sunday 24th June

  June 17, 2018

Monday 18th June

A) Every 0:30 x 8mins 1 Snatch, 75%

Start at 50-60% and build up to 75% during the 8mins

B) AMRAP 20mins

20 DB Thrusters, 2 x 22.5/ 15kg
40 Cal row
60 wall balls
80 double unders

Tuesday 19th June

A) Every 2:00 x5
4 Back squats, 75% of week one’s 1RM.

B) 4 minutes on 2 minutes off x3 rounds
400m Run
AMRAP in remaining time
10 Clean and jerks, 70/ 50kg
10 Burpee over the bar

Wednesday 20th June

AMRAP 35mins in a relay format:

5 power snatches, 60/ 40kg
10 Toes to Bar
15 air squats
200m run

Thursday 21st June

EMOM 32mins –

1- 15/ 12 cal Bike
2- 10 DB Push Press 22.5/15kg + 5 Toes to bar
3- 12 Box Jump Overs
4- REST

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

Friday 22nd June

A) Every 2mins x5 rounds
1 Clean Pull + 1 squat clean @90%

B) Every 2:00 x4 rounds
2 Jerk, @85%

C) AMRAP 10 mins

9 Front squats, 50/ 35kg
9 Burpee Box Jump Overs
9 Push Jerks

Saturday 23rd June

In Teams of 3 split reps as team

A) AMRAP 7mins
10 Cal Row
10 HSPU
REST 2mins

B) AMRAP 7mins
10 Cal Bike
15 Hang Power Cleans 60/40kg
REST 2mins

C) AMRAP 7mins
10 Cal Ski
20 KB single Front rack lunge 24/16kg
REST 2mins

D) AMRAP 7mins
10 Burpee
25 Pullups

Sunday 24th June

Filthy 50 – For time (time cap 30mins)

50 Box Jumps
50 Jumping pullups
50 KB swings 24/16kg
50 walking Lunges (walk outside for space)
50 Knee to Elbow
50 Push Press 20/15kg
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

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