• Workouts 15th – 20th June

    Monday
    Gymnastics/Connectivity
    Max Effort Strict Muscle Ups in 7 Minutes
    or
    5 x 3 Banded/Kneeling Muscle Ups

    Strength
    Back Squat
    4×4

    Monday Metcon Mash Up
    6 Minute Window
    A) Max Effort 400m Run
    B) 1RM Power Snatch
    -rest 2 minutes-
    12-9-6 reps of:
    Burpee Box Jumps
    Wall Balls


    Tuesday
    Skill
    3-Pos Snatch
    Power-Mid Hang-Low Hang

    Metcon
    “FRACE”
    21 Thrusters
    21 Pull Ups
    10 Clean & Jerks
    15 Thrusters
    15 Pull Ups
    10 Clean & Jerks
    9 Thrusters
    9 Pull Ups
    10 Clean & Jerks
    (18 Minute Cap)

    Gymnastics/Connectivity
    4 Rounds
    30 seconds hollow
    15 seconds rest
    30 seconds arch
    15 seconds rest


    Wednesday
    Metcon (Capacity)
    EMOM 15
    1-3 Strict Handstand Push Ups
    3-5 Hang Power Cleans (60/40Kg)
    20-30 Unbroken Double Unders

    Strength
    Front Squat
    5×3

    Gymnastics/Connectivity
    5 Rounds
    10 Shoulder Raises
    3 Strict/Weighted Chins


    Friday
    Gymnastics/Connectivity
    30 Hollow/Arch Rolls

    Skill
    Split Jerks
    3-3-3-3-3

    Metcon
    3 Rounds
    400m Run
    21 Kettlebell Swings (24/16Kg)
    12 Burpees


    Saturday
    Skill
    Hang Clean
    1RM

    Strength
    Back Squat
    5RM

    Metcon
    AMRAP 20
    5 Muscle Ups
    10 Strict HSPU
    20 Pistols


    Bonus Work
    A) Bench
    5-5-5-5-5
    B) Kneeling Rows
    8-8-8-8-8

    50 Box Jump Overs
    40 Burpees
    30 Wall Balls
    20 Toes to Bar
    10 Muscle Ups

    30 Shoulder Taps

    30 Shoulder Shrugs

    Run 400m x 4
    (Keep at mile pace)
    Rest 1 Minute

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