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TUE 27/06/17

2 RNFT
8 Half kneeling KB press, each side
8 Hanging single leg raise, each side
20 Hollow Rock

Handstand Practice

Push-Press; 5RM; 90% x 5 x 3

5 RFT, in pairs
30 Pull-ups
30 Wall Ball
300m Run

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MON 26/06/17

Clean & Jerk; 1RM

In pairs:
21-15-9
GTOH, 40/25
Barbell Burpees

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FRI 23/06/17

Pull-up; 1RM

“Karannie”
For time
50-40-30-20-10
Wall ball, 9/6
Double unders
Sit ups

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THU 22/06/17

Handstand Practice
Handstand holds against

EMOM 10
1 – 40 sec Strict HSPU
2 – 40 sec Toes to bar

Beginners & Intermediate
40 sec is a marker to ensure rest, use the time to work technique and rest when needed. Don’t max out, stop and rest to maintain the best technique possible.

Advanced
If the technique is spot on, use the time to work on volume sets.

Front squat; 5RM; 90% x 5 x 3

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WED 21/06/17

3 RNFT
5 Nordics
10 Sumo RDL, 32/24

3 RNFT
5 Tempo V-up
10 Russian Swing, 32/24

Run warm-up

Max effort on each:
Run 1600m
Rest as needed

Run 800m
Rest as needed

Run 400m

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TUE 20/06/17

20 minutes to complete 4 rounds:
8 SL box squats, each side
50m Suitcase Carry, Left
8 DB RFE Split Squat, each side
50m Suitcase Carry, Right

Deadlift; 1RM

 

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MON 19/06/17

EMOM 9
1 – 30 sec Pull-ups, unbroken/stay on bar
2 – 30 sec Press-ups, unbroken/stay in top plank
3 Р30 sec Hollow rock, unbroken/stay in hollow hold

Push-press; 5RM
then 5 reps @ 90% for 3 sets

Row 500m Time Trial

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SAT 17/06/17

In pairs:

AMRAP 8
20 Box Jumps
20 HSPU
Rest 2 min

AMRAP 8
20 DB Snatch, 22.5/15
20 Jump Lunges
Rest 2 min

AMRAP 8
200m Partner Run
20 Pull-ups

Split reps as required

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FRI 16/06/17

3 NFT:
12 Dbl DB Push-press
9 Strict Ring dips
6 Strict Pull-ups

3 RFT:
20 cal Assault Bike
20 cal Row
20 Down-up
Rest 3 min

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THU 15/06/17

Narrow Grip Overhead squat series

Clean positions & transitions
1 – High hang
2 – Hang
3 – Low hang

EMOM 10
5 Power Clean, touch & go

Deadlift
10-10-10
Same weight; No fails

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