Tuesday 30th June

3 rounds for time:
15 Pull-ups
20 Burpees
25 Abmat Sit-ups
30 Slams (9/6kg)
Block Run

Monday 29th June

HB Back Squat (Pause)
5 x 3

Saturday 27th June

3 rounds (2 minute rest between rounds):
4 minute AMRAP:
4 Power Snatches (50/40kg)
8 Thrusters (50/40kg)
12 Chest to Bar Pull-ups

Friday 26th June

For total time:
3 rounds:
10 Clean & Jerks (60/40kg)
15 Wallballs (9/6kg)
20 Plate Twists (20/10kg)
THEN: 20 Burpee Box Jumps

Thursday 25th June

For time:
800m Row
50 Slams
40m OH Walking Lunge (20/15kg)
2 x Block Runs
(C) 2 minutes max Rope Climbs

Wednesday 24th June

Narrow Grip Bench
5 x 5

Tuesday 23rd June

12 rounds:
1 minute on/off:
10 KB Swings ( 32/24kg)
30 Double Unders

Monday 22nd June

HB Pause Squats
5 x 5

Saturday 20th June

25 minute AMRAP:
1 Block Run
25 Wallballs (9/6kg)
6 Muscle-ups

Friday 19th June

For time:
5-4-3-4-5 Power Cleans (@60%)
100m Sprint
10-8-6-8-10 Toes to Bar

Thursday 18th June

8 minute AMRAP:
3,6,9,… Power Snatches (60/40kg)
6 Pull-ups
REST 3 minutes
8 minute AMRAP:
10 Deadlifts (60/40kg)
10 Burpee Bar Jumps

Wednesday 17th June

Floor Press
20 minutes to establish a 6RM

Tuesday 16th June

7 rounds:
2 minutes on/off:
10 Med Ball Cleans (9/6kg)
10 Burpee Box Jumps
1 Rope Climb

Monday 15th June

Deadlifts
5,5,3,3,3,1,1,1,1

Saturday 13th June

20 minute AMRAP:
2 Muscle-ups
4 Thrusters (50/40kg)
6 Plate Twists
8 Box Jumps

Friday 12th June

30 minute AMRAP:
In Pairs:
20 Partner Burpees
15 Power Snatches (40/25kg)
10 Front Squats (40/25kg)
200m Slam Ball Run

Thursday 11th June

For total reps:
5 minutes max Bar Burpees
4 minutes max Clean & Jerks (60/40kg)
3 minutes max Wallballs (9/6kg)
2 minutes max Toes to Bar
1 minute max Deadlifts (60/40kg)

Wednesday 10th June

Max Strict Press

Tuesday 9th June

Max HB Back Squat (Box)

Saturday 6th June

5 rounds for time:
6 Power Cleans (75/55kg)
8 Pull-ups
10 Bar Burpees

Friday 5th June

EMOM 24 minutes:
ODD: 8 Thrusters (50/42.5kg)
EVEN: 5 Toes to Bar

Thursday 4th June

20 minute AMRAP:
200m Slam Ball Run (9/6kg)
20 Wallballs (9/6kg)
20 Box Jumps

Wednesday 3rd June

Strict Press
5 x 3

Tuesday 2nd June

5 rounds:
3 minutes on/off:
5 Plate Twists (20/15kg)
10 Power Snatches (40/32.5kg)
15 Air Squats
40 Double Unders

Monday 1st June

HB Back Squat (Box)
5 x 3

Saturday 30th May

“DT”
5 rounds for time:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)

Friday 29th May

5 rounds for time:
5 Power Snatches (45/30kg)
10 Toes to Bar
15 OH Plate Lunges (20/15kg)
200m Run

Thursday 28th May

20 minute AMRAP:
3 Power Cleans (60/40kg)
6 Deadlifts (60/40kg)
9 HR Push-ups
1 Rope Climb
(increase rope climbs by 1 rope climb each round)