Tuesday 25th June 2019

Hang Squat Clean

• ·       3-3-3-3

5 Rounds

• ·       7 Deadlifts (120/80)
• ·       14 Pistols
• ·       21 Burpees

Monday 24th June 2019

Glute Bridges

• ·       4 x 15

Good Mornings

• ·       4 x 15

EMOM 25 mins

• ·       5 Push Ups
• ·       10 KB or DB Snatches (22.5/15)

·       15 Knee Raises

Saturday 22nd June 2019

Nate

AMRAP 20 mins

• ·       2 Muscle Ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Sub pull ups & dips for Muscle Ups

Friday 21st June 2019

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Finisher

• ·       4 x 500m Row or 400m run

Thursday 20th June 2019

Deadlift

• ·       3-3-3-3-3

5 Rounds

• ·       20 Pull Ups
• ·       20 Russian KB Swings (24/16)
• ·       20 Overhead Lunges (15/10)
• ·       20 Burpees

Wednesday 19th June 2019

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).
Count total reps completed including calories on rower.

Tuesday 18th June 2019

7 mins to find your 1RM Thruster

• ·       Take the bar from the rack

Skipping Nancy

5 Rounds

• ·       75 Double Unders
• ·       15 Overhead Squats (40/30)