Monday 2 June
Warming Up
10 min AMRAP:
Test: Pull Up Strength
Today we test pull up strength. Three attempts to get as many pull ups in one set. You can rest at the bottom position if needed, but once you let go of the bar that’s the end of your set.
*Start with arms completely extended and pull your chin over the bar. You are allowed to use pronated or supinated grip but other than that you have to choose one of the below options. Rest at least 3 min between sets.
Workout
Start a new set every 5 min x 3-4:
*Ensure you have at least 90″ rest before starting the next round
I = 50/30 kg & Leg raises
B = 30/20 kg & V-ups
Tuesday 3 June
Warming Up
7 min AMRAP:
Gymnastics
20 min EMOM:
*Aim to work max 45″ per min at least the first few minutes. This is a lot of volume, so choose your strategy wisely. Short sets with short rests are the way to live through this bit. For those planning to do Murph 9 June, this is 100% of that volume in 20 min if you do the ninja version.
Workout
90″ ON / 90″ OFF x 4
*Short but spicy sets. Choose the heaviest D-ball/SB you can handle for 3 reps.
Wednesday 4 June
Warming Up
Today you get to choose your movement again. So pick the warmup for your lift.
1 RFQ:
Then onto:
2-3 RFQ in snatch or clean grip:
Weightlifting – BB Cycling Weight Focus
Start a new set every 3 min:
*Weight has to go up each set as the reps go down. Think about breaking up these reps in manageable chunks. Don’t make the bar too light. Aim to finish within 90″-60″ so you have at least 90″ to rest and add weight to the bar.
Workout
15 min AMRAP
RX+ = 28/24 kg
I = 20/12 kg
B = 12/8 kg
Thursday 5 June
Warming Up
10 min AMRAP:
Test: Pull Up Strength
Today we test pull up strength. Three attempts to get as many pull ups in one set. You can rest at the bottom position if needed, but once you let go of the bar that’s the end of your set.
Start with arms completely extended and pull your chin over the bar. You are allowed to use pronated or supinated grip but other than that you have to choose one of the below options. Rest at least 3 min between sets.
If you have already done this test and do not wish to repeat it, continue with the following training:
3-4 RFQ:
30″ Rest
30″ Rest
*Rest as needed
Choose 3 movements from this list (ranking roughly from tough to easy).
Workout
3 RFT:
TC = 18 min
*Outside if the weather is nice
I = 2 x 15/10 kg
B = 2 x 10/7.5 kg
Friday 6 June
Warming Up
Into 2 RFQ:
Conditioning
P1:
P2:
AMRAP until the timecap:
TC = 40 min
Your score if the total number of calories collected on the machine.
*Flow = P1 starts on the first 400 m run, P2 starts on the chipper with devil presses. Once P1 gets back they pick up where P2 left off and P2 goes to the next 400 m run. They keep alternating until the 4K is done or until the chipper is done. Then both partners can work on the remaining reps in YGIG format. Once the run and chipper are complete they both go to one machine to collect as many cals as possible.
Saturday 7 June
Warming Up
2 RFQ:
1-2 RFQ:
Weightlifting Technique – Clean Complex
Build up to a heavy:
Then onto:
Then onto:
*Build weight over all sets
Workout
For time:
Buy in: 50/45 Calories Machine
4 rounds of:
Cash out: 50/45 Calories Machine
RX + = 80/60 & 20 TTB
I = 45/40 Cal & 50/35 & Leg Raises
B = 40/36 Cal & Thrusters & V-ups
TC = 18 min
*You have 3 min per round, so try to challenge yourself on the weight of the barbell. The barbell should feel heavy.
Sunday 8 June
Warming Up
Then onto 1-2 RFQ:
Strength – Bench Press & Deadlifts
3/4 RFQ:
*We’re slowly reducing the number of deadlifts this month, so build the weight on the bar. Can you maintain control and tension as we continue practicing touch and go reps?
Workout
20 min EMOM for max reps
*Strength and conditioning EMOM to finish the week. Go as heavy on the carries and GTOH as you can.
