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Monday the first of July

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 Hold Every 90 secs Conditioning : 12 Min AMRAP Run 100 m 10  DB Thruster 15/10kg 10  Burpees * add 1 rep each rd you complete

Friday the 28th of June

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

Thursday the 27th of June

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 Front Alt between high and low plank each Rd

Wednesday the 26th of June

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

Tuesday the 25th of June

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

Monday the 24th of June

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

Friday the 21st of June

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

Thursday the 20th of June

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

Wednesday the 19th of June

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

Tuesday the 18th of June

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

Monday the 17th of June

Strength : Week 1 of 7 Back Squat Every 2-3 mins Warm up sets 5 @ 40% 5 @ 50% Working sets 5@60% 5@70% 5-8 @80% Accessory : 3 lengths of Gym Double DB walking lunge front rack/suitcase carry Conditioning : For time 20 Burpee Box jumps 20 DB Thruster 15/10kg 100 m run 15 Burpee Box Jumps 15 DB Thruster 100m run 10 Burpee Box Jumps 10 DB Thruster * 10 min cap * no dropping Dumnbells and write name and time on board 😊

Friday the 14th of June

Strength : 16 mins 10-8-6-4-2 of Bench Press Bent Over Row with 2 DB Hang Power Clean Strict HSPU/ Pike Push Up 1 Sled each Rd Conditioning : 7min AMRAP 15 DB Snatch 12 Push ups 9   Box jumps Core : 5 min 10 Reverse Crunch 10 Leg raises 20 Russian Twist

Thursday the 13th of June

Gymnastics: 15-20 mins accumulate 2 mins in these three positions Hollow Tuck/ Hollow Hold Arch Position (Superman Hold) Pancake Stretch Iscometric Hold on Rings with Elbows @90 degrees 3x10-20 Seconds Pull Ups 5x5 strict. Use box Pull Ups to assist if needed Wod : 3 rds for time 75 Double Unders 9 Thrusters 60/40kg 3 Bar Muscle Ups or 5C2B or 10 Pull Ups/Ring Rows

Wednesday the 12th of June

Strength : 25mins Find a 1RM Back Squat 2 X 6 @ 60% of max Conditioning : 40/20 sec Bike erg X 3 SA DB STOH X3 Over head Plate Lunge x3

Tuesday the 11th of June

Strength : Every 90 secs for 15 mins  ( 10 sets) 1 Power Clean 2 Thruster Conditioning : Partner up Chipper 100 Wall Ball 50  Toes to Bar 80 Wall Balls 40 Toes to Bar 60 Wall Balls 30 Toes to Bar 40 Wall Ball 20 Toes to Bar

Monday the 10th of June

Strength :  Strict Press 20 mins Build to a 1RM. 2 X 5 @60% of new max Conditioning :  15 Min AMRAP Bike/Row 15/12 Cals 10 KB swings overhead 24/16kg 10 Goblet Squats 24/16kg 10 Down ups * add 2 reps each Rd. Not to cals.

Friday the 7th of June

Strength: 12 mins 1 sled push 1 farmers carry 5 bench Press 5 man makers 4 Strict pull ups with 5 sec pause at top 20 sec hollow hold Wod : 3rds for time 21/15/9 Cals bike/rower/ski (21) Kb Swings 24/16kg (15) Chest to bar/pull up (9)

Thursday the 6th of June

Strength : Every 2 mins for 20 mins 1 Power Clean 1 Hang Squat Clean 1 Front Squat * build over the 10 sets to heavy complex  Conditioning : 4 rds 40 Du's 12 DB Snatch 10/8 push ups

Wednesday the 5th of June

Skills : 15 Mins 20 Sec Handstand Hold 10 Pistol Squats Strict Ring Muscle up Progressions Strict Chest to Bar / pull up Conditioning : Partner up 4 X  3 min rds Bike erg / Row 24/20 Cals 12 Shoulder to over 60/40kg Remaing time max pull ups Rest 1 Min between rds * I person working 1 resting.

Tuesday the 4th of June

Strength : Front Squats 5x3 @75% 2 mins rest between sets Wod : 10 min Amrap 10 Wall Balls 10 T2B 10 Burpee Box Jumps

 

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