Thursday 27th June 2019

A. 5 Rounds for reps:

  • 1 min KBS (16/24)
  • 1 min Box Jumps (20”/24”)
  • 1 min Double DB Hang Squat Cleans (15/22.5)
  • 1 min Bike/Rower (cals)

 

Rest 1 min between rounds

Score is total reps per round

 

Finisher: 10 x Tabata rounds (5 mins)

  • Alternating Ring Hold and active shoulders on bar

Wednesday 26th June 2019

A. Deadlift

  • 5-5-5-5

Superset with 5-8 Ring Dips

E3M

 

B. For time

30-20-10

  • Power Cleans (30/42.5)
  • Burpees over the Bar

Power clean weight should be in sets of 5 minimum.

No singles – aim is to build some grip endurance on the bar.

Tuesday 25th June 2019

A. Back Squat

  • 2-2-2-2-2

E2M

Aim for all at 85% plus

 

B. For time:

  • 25 Pull-Ups
  • 50 Wall Balls (7/9)
  • 100 Double-Unders
  • 50 Wall Balls
  • 25 Pull-Ups

Time Cap = 15:00

Monday 24th June 2019

A. Split Jerk

  • 3-3-3-3

E2M

 

B. PARTNER WOD

18 min AMRAP

Alternating full rounds:

  • 100m Sprint
  • 9 Deadlifts (50/70)
  • 6 Hang Power Cleans (50/70)
  • 3 Shoulder to Overhead (50/70)

 

Aim to do the barbell work unbroken, so load bar accordingly.

When it is your turn to do, it is flat out.

Saturday 22nd June 2019

“Rabbit’s Delight”

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

  • Thrusters (15/20)
  • KB Swings (16/24)
  • Wall Ball (7/9)
  • Box Jumps (20?/24?)

Scoring:
A team’s score will be determined by the number of reps adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.

Friday 21st June 2019

A. Push Jerk

  • 3-3-3-3-3

E2M

 

B. 5RFT

  • 10 Shoulder to Overhead (42.5/60)
  • 20 Kettlebell Swings (16/24)

15 min cap

Thursday 20th June 2019

 A. Bench Press

  • 5-5-5-5-5

Superset with max chin over bar hold (max 45 sec).

E3M

 

B. 15 min AMRAP

Buy in: 800m Run

Into AMRAP of:

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Wednesday 19th June 2019

A. EMOM 12 (6 sets of each)  

  • Even – 3 x Power Clean
  • Odd – 10 x Broad Jumps (1m plus)

Focus on explosive power in broad jump and sticking the landing.

 

B. 15-12-9

  • Power Clean (60/85)
  • HSPU

Make the Power cleans heavy.

15 min cap

Tuesday 18th June 2019

A. Overhead Squat

  • 2-2-2-2-2-2

E2M

 

B. 8 x 2 min AMRAP (2 of each) 

  • 1.  2 mins of Rower or Bike (calories)
  • 2. 2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (15/22.5)
  • 3. 2 Minutes Double Unders
  • 4. 2 Minutes of Med Ball Cleans (7/9)

No rest in between stations.

Score total reps/cals each 2 min AMRAP (8 scores)

Monday 17th June 2019

EMOM 30 (6 sets)

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (24/32)

Minute 3 – 12 Chest to Bar Pull-ups / Pull-ups (3-5 Bar Muscle-Ups Rx plus)

Minute 4 – 12 V-sits

Minute 5 – 40 Seconds of Prone Plank  (This is your catch your breathe station)

 

Goal is to complete all minutes so adjust weights, reps and movement accordingly. 

 

Finisher: 5-4-3-2-1

  • Strict Pull-ups
  • Ring Dips

Untimed.

Aim is to make all sets unbroken. Use band/weight that is tough for the 5 then hold on. As much rest as needed to remain unbroken.