Week 12/12
Last week of the cycle and last week of this 4 week block.
Strength de-load week before starting the next training cycle
Aims this week:
Have a great week guys!
MONDAY 17th JUNE
MOBILITY:
SKILL:
10 minutes tutorial on the kipping Pull up
EMOM 6
On each minute perform 2-8 kipping Pull ups / butterfly pull ups / kipping C2B
WOD:
‘Annie’
50-40-30-20-10 for time:
DU
Sit ups
TUESDAY 18th JUNE
MOBILITY:
STRENGTH:
Clusters
12 minutes to build up to a heavy 3 for the day (Must be touch & go)
INHOUSE BENCHMARK WOD #1:
‘Satan’s Whiskers’
3 Rounds for Time
10 Chest-to-Bar Pull-Ups
10 Front Squats (75/50kg)
10 Burpees
(Take the front squats from the ground.)
WEDNESDAY 19th JUNE
MOBILITY:
SKILL:
10 minute tutorial on the kipping HSPU
EMOM 6
On each minute perform 2-8 kipping HSPU / deficit kipping HSPU
PARTNER WOD:
In pairs, only 1 person working at a time.
For time:
BUY IN:
60 cal bike / 75 cal row
Then 20 rounds in ‘you go, I go’ style of;
5 T2B
7 Goblet squats 24/16kg
9 Russian KB swings 24/16kg
THURSDAY 20th JUNE
MOBILITY:
CHIPPER WOD:
(40 minute time cap)
For Time:
200 double-unders
100 ball slams
90 box jumps 24/20”
80 air squats
70 push press 20/15kg
60 walking lunges (30 each leg)
50 American kettlebell swings 20/12kg
40 sit ups
30 burpees
1-minute plank (Accumulate)
FRIDAY 21st JUNE
MOBILITY:
OLY LIFTING:
Snatch build complex
Every 90 seconds x 6 sets:
1 Power snatch
2 OHS
INHOUSE BENCHMARK WOD #2:
Aerobic test workout
‘Lung Burn’
For time:
400m run
21 burpees
21 wall balls 9/6kg
400m run
15 burpees
15 wall balls
400m run
9 burpees
9 wall balls
SATURDAY 22nd JUNE
STRENGTH:
Deadlift
6-6-6-6
Increase weight each set. Solid technique on every rep. No failing any reps.
WOD:
15 minute AMRAP:
24 Push ups
24 Hollow rocks
24 Alternating Dumbbell Snatches (22.5/15kg)
24 Double-Unders / 48 SU
SUNDAY 23rd JUNE
Olympic lifting class or Rest day