Monthly Archives: June 2017

Saturday 1st July

Strength: Rope climb 5x 2-3 climbs (use suitable scaling/method) Strict HSPU 3×5 (use deficit if needed) Met Con: 10 bar facing burpees Into 10,8,6,4,2 Deadlifts 125/80kg Chest to bar pull ups Into 10 bar facing burpees

Friday 30th June

Strength: 5 sets of 2 hang cleans + 1 jerk Speed DL 12×2 every 30 sec Met Con: 15 min AMRAP 8 OH squats 50/35kg 10 box jumps 24/20″ 12 pull ups

Thursday 29th June

Strength: On the min for 10 mins 1 snatch + 1 hang snatch Met Con: 5 rds 30 double unders 15 KB swings 32/24kg 10 single arm oh lunges 22.5/15kg

Wednesday 28th June

Met Con: 75 T2B 70 Ring Dips 65 Hollow Rocks 60 Push Ups 55 Around the World 50 Burpees Finisher: 500m row for time.

Tuesday 27th June

Strength: Front lever 5×5 sec holds Strict muscle up 3×5 Met Con: 15 min AMRAP 50 sit ups 35 chest to bar pull ups 20 strict press 55/35kg

Monday 26th June

Strength: Squat to a heavy single for the day Squat 3×5 at 80% of above Power clean 3×4 Met Con: 3 rds 12 hang squat cleans 65/45kg 25 push ups

Sunday 25th June

Gym closed

Saturday 24th June

Met Con: Katie & Nicks Wedding wod In a pair complete 5 rounds 400m run (both partners run) 24 power cleans 75/50kg 6 bar muscle ups (Scale CtB) 17 Hamdatand push ups *reps on the exercises are split Finisher: 5 sets

Frisday 23rd June

Strength: Thruster 3×5 Squat 5rm in 10 mins Met Con: 21,15,9 KB swings 32/24kg Squat thrusts Toes to bar

Thursday 22nd June

Strength: Bar muscle up 3xmax L-sit (on box, parallettres, weights, floor) 3xmax Met Con: Scotty (adapted) Complete as many rounds as possible in 11 minutes of: 5 deadlifts 140/95kg 18 wall-ball shots 20/14lb 17 burpees