Friday 18th June
A.) Prep:
3 Sets
0:30 Pillar to Plank Press Up
0:30 Kang Squats
0:30 Jimmy Buffets
-Then-
3 Sets - Empty Bar Clean Complex
B.) Heavy Grace'
30 C&J for time (8'0/60)
- 10 Minute Timecap -
Thursday 17th June
A.) 4 Sets
A1) Max Deficit Push Ups
A2) 1:00 Hercules Hold/Rear Delt flys
*1st set hercules hold, 2nd set rear delt flys alternate
B.) 8 Sets
Every 3:00 complete the following:
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (22.5kg/15kgs)
8 Burpee Box Jump Overs (20'')
Wednesday 16th June
40 Minute Running Clock:
0:00-10:00
150/120 cal Row / 120/80 cal bike
10:00-20:00
75 single arm Devils press (22.5/15)
20:00-30:00
Max rounds of :
5 Sit ups
10 Alt Lunges
10 American KB swings (32/24)
30:00-40:00
150/120 cal Row / 120/80 cal bike
Tuesday 15th June
A.) Front Squat
6-6-6-4-4-4-2-2-2
- Build
B.) AMRAP in 9 minutes :
10 TTB
2 Hang power snatch (60/40)
* Add 1 rep to power snatch every round
Monday 14th June
A.) Deficit Reverse Lunges 3x12
- Build
B.) For time :
20-18-16-14-12-10-8-6-4-2
Unbroken Wallballs (9/6)
- 30 Double Unders after each set-
Friday 11th June
3 Rounds for time:
5 Muscle Ups
9 Hang power cleans (60/40)
7 Shoulder to Overhead (60/40)
50 Double Unders
-Rest until 15:00 then-
For time:
15 Muscle Ups
27 Hang power cleans (60/40)
21 Shoulder to Overhead (60/40)
150 Double Unders
30 Minute Total Timecap
Thursday 10th June
A.) Sumo Deadlift
5-5-5-5-5
B.) In a 10 minute window:
40 Strict pull ups
80 American swings (32/24)
*Break up how ever you want
Remaining time = Max Squat Thrusts
Wednesday 09th June
In Pairs:
14 Minute AMRAP :
15/12 cals each
10 Synchro Down ups
15 V-Sits (YGIG)
- Rest 4 minutes then-
Solo
14 minute AMRAP :
12/8 cals
15 jump squats
30 Double Unders
Tuesday 08th June
'JCJacked Street'
Complete the following:
Every 80 Seconds perform 10 reps of the following:
3x 10 Back Squats @70-80% of BW
3x10 Floor Press @60-75% of BW
3x Max Strict Pull Ups (Max 10)
3x 10 RDL's @ 65-75% of BW
3 x 10 Strict Press @ 40-50%
3x Max Chin Ups (Max 10)
3 x 10 Front Squats @65-75% of BW
3 x Max Strict Push Ups
3 x 10 Barbell Curls @ 8-30kgs
Scores for this workout are logged as a comment. Weights used, scaling's, general comments etc...
Monday 07th June
A.) Front Foot Elevated Split Squat
3x10 Per Leg
B.) E2MOM x 10 minutes
10 Burpees
20 Wallballs (9/6)