26-06-17

STRENGTH

A. Back Squats 5 x 5, superset with lying banded leg curls 8-10 reps/leg, rest 90 sec – 2 min between sets

B1. 12 Supinated Grip Barbell Bent Over Rows x 4-5 sets
B2. 12 DB Curls x 4-5 sets
B3. 12 Lateral Raises x 4-5 sets
B4. 12 DB Tricep Extensions x 4-5 sets

CARDIO

A. 6 Minute AMRAP
Ski 300m/250m
20 Step Ups

B. “Lucky Sevens”
7 minute AMRAP
7 Box Jumps @ 24″/20″
7 Burpees
7 Kettlebell Swings @ 24kg/16kg

C. 9 minute AMRAP
6 Dumbbell Thrusters
12 V-Ups

Rest 3 minutes between WODs

22-06-17

A. Ascending Ladder by 3’s for 10 Minutes
KB Swing @ 24kg/16kg
Goblet Squat @ 24kg/16kg
Butterfly Sit-up

B. 3 Rounds For Quality
20 Heel Touches
20 V-ups
20 Side Plank Hip Lifts (10 each side)

C. Sled push – 2 length heavy + hard, take turns, 2-4 goes each.

20-06-17

Rx

2 Rounds
20 T2B
15 Box Jumps (24/20)
10 Power Cleans (80kg/60kg)

Rest 3 Min

2 Rounds
20 Pullups
15 Box Jumps
10 Power Snatches (60kg/40kg)

Scaled

2 Rounds
20 Knees to chest
15 Step ups
15 Power Cleans (scaled weight)

Rest 3 Min

2 Rounds
30 Ring Rows
15 Step ups
15 Power Snatches (scaled weight)

19-06-17

STRENGTH

A1. Sumo Deadlift – 10 x 10
A2. Bench Press – 10 x 10

CARDIO

A. 4 Rounds (4 minutes work / 1 minute rest)

Row 2 Minutes (Moderate Pace)

2 Minute AMRAP
10 Dumbbell Deadlifts
8 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead

* Rest 1 minute between rounds

B. 60 Cal Bike
100 Air Squats
40 Cal Bike
100 Ring Rows

16-06-17

TUESDAY A. Deadlift build to 1RM (30minutes) B. 5 Rounds (15 minutes) 1 Minute Row 1 Minute Alternating Dumbbell Snatch @ 22.5kg/15kg 1 Minute Sit-ups WEDNESDAY A. 20 minute AMRAP 4 – 6 Bench Press @ 80kg 3 Power Cleans @ 80kg/60kg AMRAP (-1) Strict Chin Up B. 3 Rounds 30/20 cal Bike ALL OUT…

15-06-17

TUESDAY A. Deadlift build to 1RM (30minutes) B. 5 Rounds (15 minutes) 1 Minute Row 1 Minute Alternating Dumbbell Snatch @ 22.5kg/15kg 1 Minute Sit-ups WEDNESDAY A. 20 minute AMRAP 4 – 6 Bench Press @ 80kg 3 Power Cleans @ 80kg/60kg AMRAP (-1) Strict Chin Up B. 3 Rounds 30/20 cal Bike ALL OUT…