16/06 - 21/06

Monday

STRENGTH - 3 ROUNDS

5 Military Presses @80%
Max L-sit (Floor)

WOD - fOR tiME

21- 15-9-15-21 Wall Ball Shots
21- 15-9-15-21 Toes-to-bar

Tuesday

STRENGTH

Build up to 1RM Front Squat
Then @70% 2 sets of Max Heel Elevated Pause Front Squats

WOD - for time

10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Pistol Squats
20 - 16 - 12 - 8 - 4 - 8 - 12 - 16 - 20 Alternating DB Snatches

Wednesday

team of 2 - for time

Complete 50 HSPU
A: HSPU
B: Overhead Plate Hold
Complete 100 Hang Power Cleans
A: Hang Power Cleans
B: KB or DB Farmer’s Hold
On the 2 minute:: 4 Rope Climbs

ACCESSORIES - 2 ROUNDS

20 Single Leg Elevated Hip Thrusts
20 Lateral Raises

Thursday

wOD (1) - amrap 12 minutes

4 (+4) DB Lunges
4 (+4) Push-ups
24 Double Unders

wod (2) - 3 Rounds For time

400m Run
50 Air Squats
30 Sit-ups
10 Burpees

accessories - 2 rounds

Max Weighted Wall-sit
20 Single Leg Calf Raises (toes on plate)

Friday

STRENGTH

*after each set Max weighted pull-ups (10/5kg)
2 Sets of 5 Bench Presses @80%
1 Set of Max Bench Presses @90%
2 Sets of 5 Close-grip Bench Presses @80%
1 Set Max Bench Presses @60% (Speed reps)

WOD - AMRAP 3 minutes

Max Push-ups
On the 20 second: 2 Renegade Rows (1 each arm)

Saturday

team of 2 - amrap 24 minutes

400m Team Run
50 Wall-Ball Shots
A: WBS
B: Wall-sit
30 Ball Pass Sit-ups
10 Line Switching Burpees