Friday 28th June

Back Squat

6 x 2 @ 80%

Met Con

Row 500m

Rest 2 min

Row 500

Rest 1.30

Row 500

Rest 1 min

Row 500

Rest 30 secs

Row 500

Thursday 27th June

Rest

Wednesday 26th June

Back Squat

6 x 6 @ 80%

Clean and Jerk

3 waves of 4 x 1 at 70+%

Hero Wednesday: 'McGhee'

30 minute AMRAP

5 Deadlifts 125kg

13 Press Ups

9 Box Jumps 24"

Tuesday 25th June

Push Press

5x3

Weighted Pull Up

3x5

Met Con

12 min AMRAP

5 Thrusters 60/40

100m Sled Drag 60/40

Monday 24th June

Back Squat

6x2 @ 80%

Snatch

3 waves of 4x2

Start the first wave at 70%. Start each wave heavier than the last.

For example, wave 1) 70-75-80-85 wave 2) 72.5-77.5-82.5-87.5 wave 3) 75-80-85-90

Met Con

For Time

Run 800m

50 Pull Ups

Run 400m

50 Sit Ups

Run 800m

Saturday 15th June

Olympic Lifting

Work to a 1RM Snatch and a 1RM Clean & Jerk

Metcon: 'Angie'

For Time

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Squats

You must complete 100 of each movement before you move on to the next.

Friday 14th June

Back Squat

6 x 2 @ 80%

Met Con

10 min AMRAP
5 Shoulder To Overhead 50/35
10 Deadlift 50/35
15 Box Jumps 24/20

Thursday 13th June

Rest Day

Tuesday 11th June

Push Press and Weighted Pull Up

5 x 3 Push Press
5 x 5 Weighted Pull Ups
Alternate between the two exercises.

 Met Con

For time:
100 Double Unders
50 Wall Balls
30 Chest To Bar Pull Ups
100 Double Unders

Wednesday 12th June

Back Squat

6 x 3 @ 80%

Clean and Jerk

3 waves of  4 x 1 @ 70+%

HERO WEDNESDAY: 'DANIEL'

For Time
50 Pull Ups
400m Run
21 Thrusters 45/30
800m Run
21 Thrusters 45/30
400m Run
50 Pull Ups

Monday 10th June

Back Squat

6 x 2 @ 80%

Snatch

3 waves of 4 x 2
Start first wave at 70%. Start each wave heavier than the last

 Met Con

3 rounds for time
400m Run
20 Toes to Bar

Saturday 8th June

Olympic Total

3 Attempts at each lift:

Snatch

Clean and Jerk

Score is heaviest lifts and total of heaviest lift (snatch/c&j/total)

Friday 7th June

400m run

3 attempts at a best effort 400m run

 Front Squat

Establish a 1RM Front Squat

Row

Row 1km for time

 

Thursday 6th June

Overhead Squat

 Establish a 1RM Overhead Squat

 'Fran'

21-15-9
Thrusters 42.5/30
Pull Ups


Rest 15 minutes

 Row

500m row for time


 

 

Wednesday 5th June

Double Unders

Establish max unbroken double unders

Strict Press

Establish a 1RM Strict Press

'Grace'

For time
30 x Ground to Over Head 62.5/43

Tuesday 4th June

Pull Ups

Establish max reps unbroken pull ups

Deadlift

Establish a 1RM Deadlift

Met Con

2km Row For Time

Monday 3rd June

TEST WEEK

 Handstand

10 mins to establish a best effort freestanding handstand hold

Back Squat

 20 minutes to establish a 1RM Back Squat

Helen

 3 rounds for time
400m run
21 Kettlebell Swings 24/16
12 Pull Ups

I'm trying to keep a track of everyone's results this week, as we will be re-testing in the near future, so either comment with your score, or let me know somehow!!!

Saturday 1st June

Deadlift

3 x 5 (heavy as possible)

 

 Snatch Grip Behind The Neck Push Press

5 x 3 (heavy as possible)

  

5 Rounds For Time

5 Cleans 50kg
10 Wallballs 8kg
15 Toes To Bar
400m Run