W/C 25th June 2018

Monday 25th June

Part A - Back Squat

EMOM - Start at 70% of 1 RM

Do 3 Reps every minute add 5kg/2.5kg every minute until you fail

Part B - 4 Round For Time

  • 400 M Run
  • 50 Air Squats

Wear a weighted vest


Tuesday 26th June 

Part A - 5 Sets

1 X 3 Position Snatch (Floor, Below Knee, Above Knee) 

Try to add 5 / 2.5kg each set.

Part B - 3 Rounds

  • 75 Double Unders
  • 50 Burpees
  • 15 Power Snatch 50/35 

Wednesday 27th June

Part A - 5 X 5 Tempo T2B

  • 1 Sec Up
  • 0 sec Pause
  • 5 Sec Down
  • 0 Sec Pause

Part B - 

  • 1 Round of Kelly
  • 2 Rounds of Helen
  • 1 Round Kelly

400 M Run, 30 Box Jump 24"/20", 30 Wall Balls 9/6 - Kelly

200 M Run, 21 KB Swings 24/16, 12 Pull Ups - Helen


Thursday 28th June

Part A - 5/1/5/2/5 Reps Push Press

Weight should increase significantly when going from 5 Reps down to 1 or 2 reps.

Part B - 15 Minute AMRAP

  • 27/21 Cal Row
  • 21 Deadlift 60/42.5
  • 15 DB Snatch 22.5/15
  • 9 Push Press 60/42.5

Friday 29th June

In Teams of 3;

0 - 12 Mins

Buy in 50 KB Swings,

 then 3 rounds of:

  • 100 DUs
  • 75 Box Jumps
  • 50 Squat Cleans 40/30

12 - 15 Mins - REST

15 - 30 Mins AMRAP

  • 1000m Row
  • 80 Deadlifts 60/40
  • 60 Front Squats 60/40
  • 40 Clean and Jerks 60/40
  • 20 Thrusters 60/40

Saturday 30th June

Part A - 10/15 Mins Handstand Practice (freestanding/against wall/headstand)

Part B - For Time;

100 HSPU*

Every Time you break Row/Ski 250m


Sunday 1st July

"Moszer"

9 Rounds

  • 300 m Run
  • 6 Air Squats 
  • 6 Pull Ups
  • 6 Box Jumps 24/16
  • 6 Burpees
  • 6 Sit Ups
  • 6 Lunges
  • 6 Russian KB Swing 24/16