Saturday 15th June 2019

“Collin”

 6RFT:

  • 400m Run
  • 12 Push Press (35/50)
  • 12 Box Jumps (20/24)
  • 12 SDHP (30/42.5)

Friday 14th June 2019

A. Pause Front Squat

  • 3-3-3

E2M

2 sec hold at bottom.

Straight into:

B. Front Squat

  • 3-3-3

E2M

 

C. 3RFT:

  • 400m Run
  • 15 Hang Squat Cleans (35/50)
  • 15 Pull-Ups

 

Squat cleans should be done in sets of 5 minimum.

18 min cap

Thursday 13th June 2019

A. Snatch

12 mins to build to today’s complex of

  • 1 Snatch, 1 Hang Snatch & 1 High Hang Snatch

 

Athletes to choose power or squat.

 

B. 12 min AMRAP

  • 6 Power Snatches (42.5/60)
  • 9 Burpees Over the Barbell
  • 12 Toes to Bar

Wednesday 12th June 2019

A. 15 min AMRAP

  • 400m Row / Bike equivalent
  • 20 O/H Weighted Sit-ups (15/20)
  • 10 HSPU

 

Rest 5 minutes, and when the running clock reaches 20:00…

 

B. 15min AMRAP

  • 400m Run
  • 20 O/H Walking Lunge (15/20)
  • 10 Ring Dips

Tuesday 11th June 2019

A. EMOM 20

  • 1 x Clean & Jerk

 

B. “Desire”

For max reps:

  • 5 Minutes of Burpee Box Jump-Overs (20?/24?)

 

This is a simple test of desire.

Compare to score from 5th April (9 weeks ago)

 

Finisher: Accumulate 3 mins plank (Weighted if possible)

Monday 10th June 2019

A. EMOM 12 (3 sets) 

  1. 8-10 Double DB Shoulder Press
  2. 8-10 Ring Rows
  3. 8-10 Strict HSPU
  4. 8-10 Strict Toes to Bar (Scale to raises or V-sits)

B. 5RFT

  • 30 Double-Unders
  • 20 KBS (16/24)
  • 10 Strict Pull-Ups (Rx) or 5 Bar or Ring Muscle Ups (Rx plus)

 

BMU can be banded or jumping.

20 min cap (4 min rounds)

Saturday 8th June 2019

3 x 12 min AMRAP

  • 1000m Run
  • 30 Back Squats (3/4 BW)
  • 12 Push Press (1/2 BW)
  • Max Burpees

Rest 2 mins

Record burpees each round.

Note weight used for both movements in comments.

Back squat bar can be taken from rack.

Friday 7th June 2019

A. Split Jerk

  • 3-3-2-2-1-1-1

E2M

 

B. 12 minute AMRAP

  • 100m run
  • 3 Ground to overhead (42.5/60)
  • 100m Run
  • 6 Ground to Overhead
  • 100m Run
  • 9 G2O
  • 12, 15, 18 etc….

Score is total reps of G2O

Thursday 6th June 2019

The Ghost

6 Rounds of:

  • 1 min Rowing (Cal)
  • 1 min Burpees
  • 1 min Double Unders

 1min Rest

Score total reps for each movement

(Ie. Total row cals, total burpees and total DU’s)

 

Finisher: 3 rounds of:

  • 10 Vsits
  • 20 O/H weighted sit-ups
  • 30 Hollow Rocks

Wednesday 5th June 2019

A. Back Squat

  • 10-10-10-10

E3M

 

B. “Jackie”

For time:

  • 1000m Row
  • 50 Thrusters (15/20)
  • 30 Pull-ups