June 30, 2019

Skill/Gymnastics :

Pulling 

3 x 4 Strict Pull ups with 5 sec negative (use box if necessary) 

3 x 4 Wide Grip Strict 

( use a band if necessary) 

Every 90secs 

Pushing/Pressing 

5 rds 

5 push ups with 5 sec negative and 5  sec hold at bottom of each push up 

+ 20 Sec Handstand...

June 27, 2019

Strength: 10 mins 

Sled push 

Farmers carry 

Man makers x 5

10 cals AB

10 sec hold rings 

Wod : Teams of 4

Object Carry

Each time will have 5 objects 

Each person will carry all of the 5 objects 100m 5 times 

June 26, 2019

Strength : Every 3 mins for 15 

Bench Press X 4 @ 70%

KB/DB Step up X 12

Conditioning : Partner up 

8 rds 

9 Toes To Bar 

12/8 Push ups 

18 Wall Balls 

* one person does full round before other person goes 

*Time Cap 14 mins 

Core : 4  rds 

15 Sec each Side plank R + L 

15 Sec Fro...

June 25, 2019

Strength : Strict Press 

Warm up 

5 @ 40%

5 @ 50%

Working Sets 

3 @65%

3 @75%

3 - 6 @85%

Accessory : 4 rds 

30 Sec Handstand Hold 

10 Bent over row with DB

Conditioning : Every 3 mins for 15

40 Double Unders 

10 Bar hop Burpees 

5   Hang Squat Cleans 60/40kg

June 24, 2019

Strength : Snatch

3x3 Hang Power Snatch 

3x3 Power Snatch 

3x1 Squat Snatch

Wod : Partner 

10 min Amrap 

Run 400m 

40 Thrusters 40/30kg

40 Pull Ups 

Run 600m 

30 Thrusters 

30 Pull Ups 

June 23, 2019

Strength :  Back Squat Week 2 

Warm up 

1 X 5 @40%

1 X 5 @50%

Working Sets 

3 @65%

3 @75%

3-6 @85%

Accessory : 3 X 10 

Reverse Lunge with KB or Db's

Conditioning : For time 

Buy in 50 KB swings 24/16kg Russian 

21/18/15/12

Cals 

DB STOH 22.5/15kg 

* cap 12 mins 

June 20, 2019

Strength : 14 mins 

1 Sled Push 

1 Sled Pull 

1 Farmers Carry 

3 Bench Press

5 Supine chin ups with 5 sec isometric hold at  top of each rep 

8 Seated DB Press 

10 V ups or reverse crunch 

Conditioning : For time 

4rds 

5 Hang Power Cleans 60/40kg

10 Slamballs 15/10kg

15 Sit ups 

June 19, 2019

Strength : Deadlift 

20 mins 

Find 1RM 

Conditioning :  Every 3 mins for 15 mins

Run/Row 250m or Bike 500m 

5 Strict HSPU or Pike Push Ups 

50 Double Unders 

June 18, 2019

Strength : Strict Press

Warm up 

5 X 40%

5 X 50%

Working sets 

5 X 60%

5 X 70%

5-8 X 80%

Accessory : 3 rds 

3 Strict Pull + 3 Strict Wide Grip Pull up + 15 Sec Hollow + 15 Sec Arch 

Rest 1 Min between rds 

Conditioning : For time 

Sprint 

21/15/9

Pull up

Wall Ball 

June 17, 2019

Strength : Every 90 secs mins for 15 

10 Rounds 

1 Power Clean + 1 Hang Power Clean  + 1 Push jerk ( 2 sec pause in each catch pos) 

Conditioning : Partner workout 

12 min AMRAP 

Bike Erg 1000m

80  Slamballs 

Row  500m 

80  Kettlebells American 24/16kg 

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