June 2021

Monday

A)
EMOM 10mins
5-10 kip swings
or
3-8 kipping Pull ups or chest to bar pull ups

Every 3 mins x 5 rounds
20/15 kcals
14 burpees

Tuesday

A) 10 min establish 5RM Deadlift

B)
18-15-12-9-6-3
Deadlift
15/12 kcals after each round

Wednesday

A)

Strict HSPU
4 sets x 3-8 reps
or 4 sets of 8-10 on box pike press ups

B)
12min AMRAP
10 Press Ups
15 Strict Press
20 Hanging knee raises

Thursday

A)

EMOM 8 mins
3 hang power snatch

B)
AMRAP 10mins
8 hang muscle snatch
16 alternating DB step ups

Friday

For Time
2km/1.6km ski/row or 1,600m run
into 3 rounds of
30 Wall balls
60 Double Unders
Into
1km/800m ski/row or 800m run

Saturday

In Pairs
5 Rounds each
14 DB Snatch
7 burpees Over the DB
100/80 kcals
5 Rounds each
14 Db Snatch
7 burpees O DB
remaining time max kcals

Sunday

Every 3 minutes x 5
Run 400m
Row – 500m/400m
Ski 500m/400m
2min cap
into
Every 10 minutes x 2
Run 1,600m
Row – 2000m/1600m
Ski 2000m/1600m

Monday

A)
EMOM 8mins
5-10 kip swings
or
3-8 kipping pu/ctb

B)
EMOM 12
1- 300m/275m ski or row – 225m run
2- 10 to 30 sec hollow hold/rocks

Tuesday

A)
5 sets x 5 reps Hang power snatch

B)

12 min AMRAP
10 OHS/Front Squats
10 Box jumps
10 burpees

Wednesday

A)

7-5-5-3-3 Push Press

B)
5 Rounds for time:
30/21 Kcals
10 DB Push press each side

Thursday

Every 3min 30secs x 7 rounds
50 Double Unders
15 Wall Balls
15 DB Snatch

Friday

A) 5 sets x 3 reps Front squats
heavier than last week

B) For Time:
27-21-15-9
Power Cleans
20/16 kcals after each round

Saturday

3min on 1min off
25/18 kcals
10 burpee box jumps
remaining time max hang DB CnJ

Sunday

Every 3 minutes x 10 rounds
Run 400m
Row – 500m/400m
Ski 500m/400m

2min cap

Monday

A)
EMOM 12 mins
TTB/ Knee raises

B)
1km/ 800m Row /Ski
800m Run
Cap at 4 mins
Into
50 Db clusters
Cap at 4 mins
1km/800m Row/Ski
800m Run
12min time cap

Tuesday

A)
5-5-5-5-5 Push Press

B)
Every 90 seconds x 8
12 Box jump overs / box jumps
2-5 strict pull ups/CTB/ 10 ring rows

Wednesday

0-8min
85 wall balls

6min time cap
8-16mins
75 hang snatch
6 min time cap

16-22mins
65 OH reverse lunges

Thursday

EMOM 24mins
1 – 50 Double Unders (45sec cap)
2 – 5 Deadlifts at moderate weight (2 sec up and down)
3 – 10 target burpees (45sec cap)

Tempo on deadlifts to keep control

Friday

A)
Pause Front Squats
3 x 5
2 sec hold at the bottom
heavier than last week, less time at bottom

B)
10 min AMRAP
1 Power clean
1 Front squat
1 STOH
add 1 rep after each round

Saturday

25 mins
8 Rounds each
I Go U Go
16 DB Snatch
8 DB facing burpees

Into
I Go U Go
12/9 Kcals

Sunday

6 rounds of:
In a 2:30 minute winow complete:
20/15 calories
15 Double DB GTOH

Rest 1:30 between rounds.