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Monday 19 June
Warming Up
2 RFQ:
Powerlifting: Back squat
Then using that weight: every 2 min x 6
Accessory – 20 min
AHAP in 3 sets:
*Do 3 attempts and go as heavy as possible on the KB/DB. Do not let go of the DB/KB until you’ve completes all movements.
Tuesday 20 June
Warming Up
2 sets:
Conditioning:
Get ready for the workout, do a few test reps – talk strategy and determine weight for the DB
For time:
3 rounds of:
Then onto 2 rounds of:
Then onto 1 round of:
TC = 40 min
Wednesday 21 June
Warming Up
2 sets:
Gymnastics: strength
12 min EMOM:
*Use weights/bands to ensure you can do just 6 reps no more/less. If you can do 10 chin ups UB, perform C2B chin ups.
Workout – 25 min
Start a new set every 3 min x 6
*Add 1/1 skater squat and 10 DU per set. The workout ends when you can no longer complete the reps in the minute.
*Scaling: 1′ skater squat practice, 1′ DU practice. Today is about practicing skills, if the movements are too high skill, practice each movement 1 min and treat the workout as an EMOM.
Thursday 22 June
3 min AMRAP
*Flow: 1 down up, 1 shuttle run, 1 down up, 1 shuttle
Then with an empty barbell:
Weightlifting cleans – 20 min
Warm up for the clean & jerks, clusters & thrusters.
The goal is to use the same weight for each part. Weight should feel medium, not light. If you can make sets of 6+ reps the weight is too light. Athletes limited by technique can choose to perform deadlift instead of clean & jerks and deadlift high pulls instead of clusters or practice technique with a light barbell.
Workout – 25 min
In 9 min:
Rest 1 min
In 6 min:
Rest 1 min
In 3 min:
*Divide anyway you like, you don’t need to complete the barbell movements first, switch after every 5 reps or 10, that’s up to you.
Friday 23 June
Warming Up
Then 2-3 RFQ:
Powerlifting: Strict press – 15 min
*This is going to be your workout weight. Barbell should feel medium for the push presses but light on all other movements
Workout – 35 min
With your buddy IGYG:
At 0:00 and every 6 min: 400 m run with your buddy (max 2.5 min, otherwise scale!)
TC = 30 min
Saturday 24 June
Warming Up
Then 2 sets:
Gymnastics: bar skills
3-5 RFQ:
Skills to choose from easy to tough:
*Holds do not need to be UB, make small sets and focus on perfect positions.
Workout
21-15-9 reps of:
TC = 12 min
No grip left? Scale TTB to V-ups
Sunday 25 June
Warming Up
Then 2 sets:
Conditioning – prep 15 min
Do a test round, aim to be working 30-45″ each round
Workout
28 min EMOM – 7 rounds of:
*Today is not a gymnastics class. Choose a movement that you can do easily and complete the number of reps in max 2 sets.