21 Jun 2018

Part 1)
3 x 5 Snatch High Pulls
(During 3 warm up sets complete 12 Strict Leg Raises)

Part 2)
21-15-9 reps for time of:
Box Step Up @ 20″ w. 24kg/16kg KB in goblet Position
Ring Dips

20 Jun 2018

Part 1)
20 mins for quality
5 Rep Max Height Box Jumps
10 Handstand Heel Pulls/ 30 sec wall facing HS
5 Lever Pulls/8 Dragon Flags

Part 2)
“Iron Fist III – Return of the rower”
4 x 500m Row
In between each 500m Row, go for a mAX
*Score = Hang time + please make note of your 500m intervals in the comments

19 Jun 2018

Part 1
25 minutes for quality
5 Strict MU/False Grip Pull-Ups/8 Ring Rows
12/12+12 Single Leg Good Morningx
5 Strict HSPU/Box L HSPU/ 8DB Strict Press
12/12+12 Diagonal Squats

Part 3)
“Shoulder Love”
3 Rounds for quality:
30 Second One Ring Back Lever Hold
60 Second Tricep Box Stretch

18 Jun 2018

Part 1
Back Squat 1RM (313 Tempo)

Part 2
13 minute AMRAP
20 Wall Ball Shots @ 9/7kg
15 Toes to bar
Run 400m

17 Jun 2018

Part 1)
Northcote Tea Party

Part 2)
Mini Push-Pull
Planche Push-Up & Single Ring Pull-Ups

Part 3)
“Black & Blue”
5 Rounds for time:
10 Power Cleans @ 60kg/42.5kg
10 Burpees

14 Jun 2018

Part 1)
Ring Work – Muscle Ups, Pull-Ups, Push-Ups, Dips, Back Lever

Part 2)
10-20-30-40-50 reps for time:
Sit-Up
One Armed DB Push Press @ 20kg/15kg
– Switch arms half way through each set.
10 minute Cap

13 Jun 2018

Conditioning Day

3 Rounds for Max Reps:
90 seconds of Rowing for Cals
60 seconds off
90 second of Burpee Step Overs @ 24″/20″
60 second off
90 seconds of Double Unders
60 seconds off

12 Jun 2018

Part 1)
25 minutes to establish a 1RM Deadlift

Part 3)
8 minute AMRAP
10 Dumbell Snatch @ 22.5kg/15kg
20 Contralteral Lunge (10 on each side) @ 22.5kg/15kg

11 Jun 2018

Part 1)
Push Pull – Plache Push-Up, Inverted Ring Pull-Ups

Part 2)
Box Jumps for Height
Dragon Flags/Lever Pulls
Handstand Work

Part 3)
Partner Workout – “2 Limbs 1 Ball”

10 Jun 2018

“Queen Megan Markle”
In Pairs
Run the Beaver
60 Double Unders (each)
Run the Beaver
60 Wall Balls (in total)
Run the Beaver
60 Toes-to-Bar (in total)
Run the Beaver
60 Partner Burpees (in total)
Run the Beaver
30 Bar Muscle-Ups/ Chest-to Bar/ Pull-Up/ Ring Row (in total)