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)