Tuesday 30th June

A) Bulgarian split squat

6 x 12 on 15"/13" box

WOD - 5RFT

50 double unders

30 PTOH 15/10

10 burpee pull ups

Monday 29th June

A) Front Squat

5 x 3 @ 100% of clean or 88% 1RM front squat

WOD - 15 min ascending ladder

1 round Cindy

1 CJ 60/40

1 round Cindy

2 CJ 60/40

1 round Cindy

3 CJ 60/40

* once you 10 CJ is hit, restart to 1

Thursday 25th June

A) Rowing intervals

4 x 400m row @ flat out

- full recovery

WOD - The Rock Qual 1

21-15-9

Hang Squat Clean 60/40

Burpee over bar

Wednesday 24th June

A) Back Squat + front squat

7 x 7+5 after 3 warm up sets

WOD - 5 RFT 

20 box jumps 24/20

10 C2B pull ups

20 KBS 24/16

Tuesday 23rd June

EMOM x 12 min

Min 1: 6-12 strict HSPU

Min 2: 30-45 sec l-sit hold/knee hang

Min 3: 40 unbroken double under

WOD Every 8 mins for 16 mins (3 sets)

Run 1km

20 Burpee over bar

20 push press 50/35

Monday 22nd June

A) Squats %ages

3x3 @ 75%

2x2 @ 85%

3x1 @ 90%+

WOD 21-18-15-12-9

Thruster 42.5/30

Pull up

* 30 double unders between each round 

Friday 19th June

Monster Mash Friday

A) 10-7-5

Front squat 100/70

Burpee box jump 20"

B) 15-12-9

Power snatch 40/30

T2B

C) 12 minute cap

1 mile run

AMRAP remaining time with CJ 60/40

** 5 mins between each workout 

Thursday 18th June

A) Back Squat

5-7 sets of 3 building up to heavy sets finishing on AHAP

WOD - EMOM x 18 Min

Min 1: 4 bar muscle up/8 c2b 

Min 2: 10 head touch Burpee

Min 3: 40 double under 

Wednesday 17th June

A) Bench press superset with ring dips

Bench

10-9-8-7-6-5

Ring dip 

5-6-7-8-9-10

WOD - 21-15-9

Deadlift 100/60

Box jump 24/20

HSPU 

Tuesday 16th June

A) OHS

20 minutes working on sets of three

WOD - 12 min ladder

5 Burpee over bar

1 snatch 60/40

5 Burpee over bar

2 snatch 60/40

5 Burpee over bar

3 snatch...

Monday 15th June

A) Every 2 minutes for 8 sets

2 power cleans

2 front squats

2 jerks

WOD - for time

Row 1km

100 double unders

Run 1 mile

Tuesday 2nd June

A) 20RM back squat

2 x 12 @ 55% warm up

1 x 20 - 1.25/2.5kg heavier than last week

WOD - 3RFT

7 front squat 80/55

7 C2B pull up

7 burpees

- 2 min rest 

3 RFT

48 double unders 

16 KBS 24/16

8 strict HSPU 

Monday 1st June

A) OHS

6 x 3 working with a load that allows you to hit absolute depth!

WOD 5RFT

6 Burpee box jumps 24"/20"

10 OHS 40/30

14 wall balls 9/6