Training: 24th-30th June
Jun 23, 2019MONDAY
Strength:
14mins to complete: 6x2 Back Squat, 80%
WOD:
“Fran”
21-15-9 reps for time of: (13min CAP)
Thrusters, 42.5kg (30kg)
Pull-ups
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TUESDAY
Lifting:
“Gwen”
For load: (13min CAP)
15-12-9
Unbroken Clean & Jerks
-No pausing or re-gripping in any position.
-Hold the same weight across all sets.
-If you fail the first set, drop the weight and try again.
-Rest as needed between sets.
WOD:
3 Rounds for time of: (15min CAP)
25 Toes to Bar
15 Handstand Push-ups
Run 200m
Rx’d + = Strict Handstand Push-ups
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WEDNESDAY
Strength/Skill:
13mins to complete: 3x3 Back Squat, 95%
Or
Spend 13 minutes working on any gymnastics movement
WOD:
“Elizabeth”
21-15-9 reps for time of: (15min CAP)
Squat Cleans, 60kg (40kg)
Ring Dips
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THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 1 Bench Press- increase the weight each set
Min 2: 3 Barbell Bent Over Rows- hold the same weight for all sets
Min 3: 20 Sit-ups
WOD:
12-9-6 reps for time of: (13min CAP)
Single Arm DB Clean & Jerk (12-9-6 each side), you choose the weight
Deadlifts, 120kg (80kg)
Burpee Box Jumps, 24” (20”)
Rx’d + = 140kg (90kg)
Rx’d - = 110kg (75kg)
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FRIDAY
WOD:
“Murph”
For time:
Run 1600m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1600m
Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60. If you've got a 20lb (14lb) vest or body armour, wear it.
Rx’d + = 5 Rounds of: 20, 40, 60
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SATURDAY
Lifting:
12mins to work up to a Heavy Single Power Snatch
WOD:
3 Rounds for reps of:
1min Calorie Row
1min KB Swings, 24kg (16kg)
1min Hollow Rocks
1min Plank Hold
1min Dumbbell Snatch
1min Rest
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SUNDAY
Rest
10 Days for $10
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