Monday 11th - Sunday 17th June 2018

Monday 11th June

 

A)   15mins to build to heavy complex:

  • 1 Snatch
  • 3 Hang Snatch

-   Snatch can be squat or power

 

B)   10 Rounds of:

In 1min

  • 10 Burpee over bar
  • in remaining time max reps Power Snatch 42.5/30kg
  • 1min Rest between rounds

 


Tuesday 12th June

 

A)     For max reps:

  • 30 Seconds of Strict Pull up
  • Rest 30 seconds
  • 30 Seconds of T2B
  • Rest 30 seconds
  • 30 Seconds of HSPU
  • Rest 30 seconds
  • 45 Seconds of Strict Pull up
  • Rest 15 seconds
  • 45 Seconds of T2B
  • Rest 15 seconds
  • 45 Seconds of HSPU
  • Rest 15 seconds
  • 60 Seconds of Strict pull up
  • 60 Seconds of T2B
  • 60 Seconds of HSPU

 

B)     15min AMRAP:

  • 20/15 Cal Row/Bike/Ski
  •  40 Press ups
  • 60 DU’s

                 


Wednesday 13th June

 

A)     Every 12 minutes, for 36 minutes (3 Sets):

  •  Run 400 meters
  • 30 Wall Balls 9/6kg
  • 20 Alternating Dumbbell Snatches 22.5/15kg
  • 10 Burpee Box Jump-Overs 24″/20″
  •  Row 500 meters

-   Score is slowest round

 

Thursday 14th June

 

A)     Every 90 seconds, for 15 minutes (10 sets):

  • Split Jerk x 2 reps
  • Pause for 2 full seconds in the receiving position before recovering
  • Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

 

B)     Three sets for max reps of:

  • 60 seconds of Power Clean 50/35kg
  • 60 seconds of KB swing 24/16kg
  • 60 seconds of Dumbbell Box Step-Overs 2x22.5/2x15kg
  • 60 seconds of Push Press 50/35kg
  • 60 seconds of Rowing (for Calories)
  • Rest 60 seconds

 


Friday 15th June

 

A: In teams of three, complete as many rounds as possible in 15 minutes of:

  •  3 OHS 50/35kg
  •  6 Box Jump-Overs 30″/24″

Rest EXACTLY five minutes, and then:

 

B: In teams of three, complete as many rounds as possible in 15 minutes of:

  •  10 Push Presses 50/35kg
  • 20 KB Swings 24/16 kg

Alternate full rounds throughout going 1 works : 2 rests

 


Saturday 16th June

 

EMOM 21 minutes (7 sets of each):

  •  Minute 1 – 5 Hang Cleans 60/40kg + 30 DU
  • Minute 2 – 5 Shoulder to Overhead 60/40kg + 10 Pull-Ups
  • Minute 3 – 10 Bar-Facing Burpees

Immediately into…

3RFT of:

  •  5 Hang Cleans 60/40kg
  • 30 DU
  • 5 Shoulder to Overhead 60/40kg
  • 10 Pull ups
  • 10 Bar Facing Burpees

 


Sunday 17th June

Hero WOD ‘small’

3RFT:

  • 1000m Row
  • 50 Burpees
  • 50 Box Jumps 24/20
  • 800m Run