Monday, June 5th - Sunday, June 11th

Monday

A)   Back Squat – Heavy Single

B1) 3 x 10 – 15 ab wheel

B2) 3 x 6 – 8 good mornings

A)   AMRAP in 5 minutes

·      7 thrusters

·      7 chest to bar pull-ups

 

Tuesday

A) Hang Snatch + Snatch (1 + 1) – 12 OTM

B) AMRAP in 20 minutes

·       15 calories row

·       15 calories assault bike

·       35 double-unders

C1) 3 x max L sit

C2) 25s/ weighted side plank

Wednesday

A) Hang clean + clean (1 + 1) – 12 OTM

B1) AMRAP in 15

·      5 power cleans

·      10 toes to bar

·      15 wall ball

C1) 3 x 8/side Kettlebell side bend

C2) 3 x 30 sit-ups

Thursday

A) Power Jerk + Jerk (1 + 1) - 12 OTM

B) AMRAP in 30 minutes

·      Row 500m

·      15 no push-up burpee

·      20/16 Assault Bike Calories

·      15 kettlebell swings

·      Run 350m

·      30 double-unders

 C1) 4 x 50 bicycle crunches

C2) 4 x 8 - 12 serratus push-ups

Friday

A) Deadlift - 83% x 4 x 3

B) 5 RFT

·       6 power clean + push press

·       6 burpees over bar

C1) 5 x 25 sit-ups

C2) 5 x 8 kettlebell side bends

Saturday

A) Front squat – 3RM

B) 5 RFT

·       15 push-ups

·       20 single arm weighted walking lunge (10 + 10)

·       25 kettlebell swings

C1) 3 x 30s weighted plank

C2) 3 x 5 SLDL

Sunday

Yoga