June 2017

GYMNASTICS Handstand roll out Ring holds L sit 4 rounds WOD ‘Partner Workout’ 50 Wall ball 50 Kettle bell swing 50 Thruster (42.5/30) Run 400 2 rounds (20 minute cap)

STRENGTH Weighted dip One arm row 5 x 5 rep WOD Power snatch (50/35) Chest to bar pull up Push up 21, 15, 9 rep (12 minute cap)

STRENGTH Front squat 3, 2, 1, 1 WOD 5 Shoulder to overhead (60/40) 5 Front squat 10 Box jump 10 minutes, as many rounds as possible The weight for shoulder to overhead should be no more than 60% of your max to keep intensity high. Try not to drop the bar each set until you’ve

STRENGTH Turkish get up 3, 2, 1, 1 WOD 6 Deadlift 5 Muscle up Handstand hold/walking 6 rounds, 1 exercise every minute Use a challenging weight for the deadlift, scale the muscle up to pull ups and push ups and scale handstand holds to roll outs if required.

STRENGTH Clean 2, 2, 2, 1, 1 The sets of 2 are consecutive reps, increase weight each set. WOD Row 1000 100 Double under 50 Toe to bar 50 Power clean (50/35) 15 minute cap

STRENGTH Snatch 2, 2, 2, 1, 1 The sets of 2 are consecutive reps, increase weight each set. WOD ‘Air Force’ 20 Thruster (42.5/30) 20 Sumo deadlift high pull 20 Shoulder to overhead 20 Overhead squat 20 Front squat Perform 4 burpees at the start of each minute before moving onto barbell exercises. Compare to:

STRENGTH Thruster 3, 2, 1, 1 WOD ‘Partner Relay’ Power clean (60/40) Box jump Burpee 10 to 1 rep Partner 1 does 10 reps of all 3 exercises then partner 2 does the same. Next round partner 1 does 9 reps of all 3 exercises etc. Choose a weight that allows you to go unbroken

GYMNASTICS Ring holds Planche progressions L sit 4 rounds WOD ‘Mary’ 5 Handstand push up 10 Single leg squat 15 Pull up 20 Minutes, as many rounds as possible Compare to: 15/07/2016

STRENGTH Deadlift 5 x 3 rep WOD 50 Wall ball 40 Burpee 30 Kettle bell swing (32/24) 20 Goblet squat 10 Muscle up 14 minute cap Scale the muscle ups to pull ups and push ups or work on progressions.

STRENGTH Strict HSPU Weighted pull up 4 x 3 rep Use deficit for HSPU if required or ab mats to shorten range of motion. WOD Clean & Jerk 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work.