Elite results for ordinary people

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)