Week 10/12
Highlights this week:
MONDAY 3rd JUNE
OLYMPIC LIFTING:
Power Snatch
WOD:
12 minute AMRAP
20 single arm DB/KB snatch 22.5/15kg (10 each arm)
15 box jumps 24/20”
20 single arm DB/KB push press 22.5/15kg (10 each arm)
15 box jumps
TUESDAY 4th JUNE
GYMNASTICS STRENGTH E2MOM 12
(These do not need to be unbroken)
Min 0-2: 6-8 strict pull ups / C2B / Inverted ring rows / weighted pull ups
Min 2-4: 6-8 strict HSPU / seated DB press / slow negative strict HSPU
WOD:
18 minute EMOM (6 rounds)
Min 1: 10 – 50 DU / 20 – 100 SU / Attempts
Min 2: 8 – 12 push ups
Min 3: 8 – 12 T2B
WEDNESDAY 5th JUNE
BACK SQUAT 3RM
Find a 3 rep max back squat @ tempo 20X1
WOD:
In a 4 minute window AMRAP:
21 Burpees
9 Ball slams
Max ab mat sit ups in the remaining time
rest 2 minutes
AMRAP 4:
15 burpees
15 slam balls
Max goblet squats with slam ball in remaining time
rest 2 minutes
AMRAP 4:
9 Burpees
21 slam balls
Max pull ups in remaining time
THURSDAY 6th JUNE
OLYMPIC LIFTING:
Power Clean
WOD:
‘Karen’
150 wall balls for time
FRIDAY 7th JUNE
‘Functional Fridays’
STRENGTH:
12 minutes to find a max Turkish get-up on both sides
WOD:
18 minutes of work for QUALITY
100ft duck walk with plate OH
20 ring rows
10 Turkish get ups (5 each side)
20 single arm DB/KB power clean (10 each side)
SATURDAY 8th JUNE
STRENGTH:
Push Jerk complex
1 set of complex every 90 sec for 6 sets.
1 Push Press + 2 Push Jerk
Build in weight each set.
TEAM WOD:
In teams of 3, complete 4 rounds of the following for time:
150 DU / 300 SU
60 American KBS 24/16kg
45 sit ups
30 down/ups
200m run together
Split the work evenly and only 1 person working at a time, apart from the run where all 3 will run together.
TIME CAP: 25 minutes
SUNDAY 9th JUNE
Rest day or Olympic lifting class