Elite results for ordinary people

Thursday 30th June

A1. Back squat 3x8-12

A2. Seated Arnold press 3x8-12




B. Open workout 20.1 pairs edition


     15 minute AMRAP : YGIG

      8 GTOH (42.5/30)

      10 bar facing burpees


      Partner 1 completes a whole round whilst 

      partner 2 rests, then swicth

Wednesday 29th June

Long WOD


5 Rounds for Total Reps:

In a 2-minute window, complete:

20 Sit-Ups

10 Push-Ups

Max Dumbbell Power Cleans (2x22.5/15)

-Rest 1 minute between rounds-


- Rest 5 Minutes - 


5 Rounds

On a 2:30 clock:

500/400 meter Row"












Tuesday 28th June

A. Pick a gymnastics skill


B. EMOM x 12 (alt)


1. 15 thrusters (42.5/30)

2. 15/12 cal row

Monday 27th June

A. Romanian Deadlift : 3x12


B. For time : 

 50 box step overs (24"/20") (2x22.5/15)

 50 box step overs - No weight

Friday 24th June

A. Catch up session - Catch up on missed lifts

     from the week


B. 1 min of Russian KB Swings (32/24)

     1 min of burpees

     1 min of Double unders

     1 min of rest

     5 rounds

Thursday 23rd June

A1. Back rack lunges 3x16 alt

A2. Single arm DB rows 3x8 per arm


B. JT

     21-15-9

     HSPU (sub to holds)

     Ring dips (sub to box dips)

     Press ups

Wednesday 22nd June

Long WOD

In Pairs (22.5/15)

100/80 calories

100 alt DB hang snatch

100/80 calories

80 single arm DB push press

100/80 calories

60 alt DB hang squat clean

100/80 calories

40 single arm DB devils press


- 35 minute cap - 

Tuesday 21st June

A. Pick a gymnastics skill


B. 10 minute Ladder : 10-12-14-16...etc


    10 TTB

    10 Goblet Lunges (24/16)

    

    *After each round - 1 Bar Muscle up or highest skill movement you can achieve

Monday 20th June

A. RDL : 12-10-8-6 

     - Building


B. 7 rounds for time : (42.5/30)

    7 power cleans

    7 thrusters

    7 burpees over bar

    - 12 min cap -

Friday 17th June

A. Catch up session - Catch up on missed lifts

     from the week


B. For time : 

100 Double unders

80 American Swings (32/24)

60 Pull ups

40 TTB

20 Thrusters (30/20)