Monday 1st June
Strength:
Levers 10 mins
Muscle ups 3xmax
Met Con:
3rds
3 Turkish get up L 24/16kg
3 Turkish get up R 24/16kg
15 Handstand push ups
15 ring dips
20 chest to bar pull ups
Strength:
Levers 10 mins
Muscle ups 3xmax
Met Con:
3rds
3 Turkish get up L 24/16kg
3 Turkish get up R 24/16kg
15 Handstand push ups
15 ring dips
20 chest to bar pull ups
Gym Closed
Strength:
Front squat to a heavy single
Then 3×5
Met Con:
30 ball to shoulder 60/40kg
150 double unders
30 power cleans 60/40kg
Strength:
For 20 mins complete
3 bench press on even mins
5-10 chest to bar pull ups on odd mins
Met Con:
1000m row
Met Con 1:
3 rds
7 deadlifts 150/100kg
15 toes to bar
Met Con 2:
3 rds
400m run
25 ring push ups
Strength:
Snatch pull + hang snatch + snatch x6 sets
Clean 5×3
Jerk 4×3
1&1/4 Front squats 5×2 (speed reps)
Strength:
Levers 10 mins
Muscle ups 3xmax
Met Con:
800m run
10 rds
10 pull ups
10 ring dips
800m run
Gym closed
Gym Closed
Strength:
For 20 mins complete
3 bench press on even mins
5-10 chest to bar pull ups on odd mins
Met Con:
8 min AMRAP
3 shoulder to overhead 60/40kg
1 rope climb
6 shoulder to overhead 60/40kg
2 rope climbs
9 shoulder to overhead
3 rope climbs
Etc.