June - 2019

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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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

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