Monday 4th - Sunday 10th June 2018

Monday 4th June

Part A:

5 X 3 Push Press (Building)

Part B:

20 Minute AMRAP:

  • 200m Run
  • 10 STOH 60/40
  • 1 Sandbag Squat (Increase by 1 rep every Round

 


Tuesday 5th June

Part A:

5 Rounds:

  • 10 Sec Chin Over Bar Hold
  • Rest 20 Secs
  • 10 Sec 
  • L Sit Hold 20 Secs Rest (Use Paralettes)

Part B:

For Time:

  • 50 Pull Ups
  • 50 Press Ups
  • 50 DB Snatch (RIGHT Arm)
  • 50 Sit Ups
  • 50 DB Snatches (LEFT Arm)
  • 50 Knee 2 Elbow
  • 50 Double Unders

 


Wednesday 6th June

Part A :

Build to a heavy complex:

1 Snatch + 1 Hang Snatch + 1 Snatch Balance (Any variation of Snatch and Snatch balance)

Part B:

3 Rounds for Time (25 Minute Time Cap)

  • Row 500 m
  • 15 Power Snatch 60/40

Thursday 7th June

Part A:

Deadlift (Building)

  • 3 X 3
  • 2 X 2

Part B:

20 Minute E2MOM 

  • Set 1 - 10 HSPU + 15 Box Jump over BarOvers 20/24
  • Set 2 - 10 Deadlifts 100/80 + 15 Burpee Over Bar

- For Deadlift although weights are building first set on 3's should be upwards of 80-85% of 1rm so allow plenty time to warm up.

 


Friday 8th June

In Pairs:

25 Minute AMRAP:

  • 90 Double Unders
  • 70 Wall Balls 9/6
  • 50 Power Cleans 60/40
  • 30 T2B
  • 10 Bar Muscle Ups/Burpee Pull Up

Rest 5 Mins:

For Time:

  • 90 Double Unders
  • 70 Wall Balls 9/6
  • 50 Power Cleans 60/40
  • 30 T2B
  • 10 Bar Muscle Ups/ Burpee Pull Up

- If people don't have BMU then they MUST do burpee pull up

- Split work as needed


 

Saturday 9th June

Part A:

4 X 10 Front Squat

Part B:

5 X 2 Min Rounds W/ 2 Min Rest:

  • 10 Front Squats 70/50 (from floor)
  • AMREP Burpee Box Jump Over 24"/20"

- Score is TOTAL number of BBJO


 

Sunday 9th June

TBC