Bank Holiday Monday

 

“Whitten”

 

5 rounds for time

 

22 KB swings 24/16kg

22 box jumps 24/20”

Run 400m

22 burpees

22 wall balls 9/7kg

 

Tuesday

 

A)

Back Squat

4x6 with a 2s pause at the bottom

 

B)
EMOM 15 mins

Min 1 - 10 Ring dips (can be scaled to push ups)

Min 2 - 20 sit ups

Min 3 - 30 double unders

 

Wednesday

 

A)

Strict Press

3x5

 

B)

“Mary”

20 min AMRAP

5 HSPU

10 pistol squats

15 pull ups

 

(All level 2 and those level 1 athletes with the necessary gymnastic skills)

 

Scaled option

 

20 min AMRAP

5 DB strict press

10 goblet squats 24/16kg

15 jumping pull ups

 

Thursday

 

A)

Romanian Deadlift

4x6

 

B)

In pairs;

15 min AMRAP

1 cal row & 1 burpee over rower

2 cal row & 2 burpee over rower

3 cal row & 3 burpee over rower

etc….

 

Partner 1 does 1 cal & 1 burpee then Partner 2 completes them before Partner 1 performs 2 of each.

 

Friday

 

A)

KB snatch

EMOM 10 mins

5 KB snatch on each arm (choose a weight that is challenging but can be completed unbroken)

 

B)

7 rounds for time

10 med ball cleans

10 burpees

 

Comp Group

 

A)

6 sets of the following complex:

High hang squat clean - hang squat clean - squat clean - push press - High hang squat clean - hang squat clean - squat clean - push jerk - High hang squat clean - hang squat clean - squat clean - split jerk

 

1 set is all 12 reps without letting go of the bar (choose your starting weight wisely and try to increase for each of the 6 sets).

 

B)

3 RFT

3 bar muscle ups

6 high box jumps 30/24”

12 V-ups

100m run

Rest 1 min between rounds

 

Saturday

 

In teams of 3

 

A)

10 mins to each build to a heavy thruster - score is combined weight of each athlete’s max

 

B)

In your teams

 

15 min AMRAP

10 front squats 60/40kg

15 pull ups

20 deadlifts 60/40kg

At all times one athlete will be rowing, swap places every 500m - all other reps can be divided as necessary but must be completed in order.





 

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