Monday 23 June
Warming Up
2 RFQ:
Into 2 RFQ:
Strength – Front Squats & Pull Ups
3/4 RFQ:
*For the pull ups, find a version that enables you to do just 5 paused reps. Use bands or weight as needed. Athletes unable to do this with a green band: go for (deficit) ring rows.
Workout
3 RFT:
TC = 18 min
DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH
RX+ = 70/50 kg
I = 50/30 kg
B = 30/20 kg
Tuesday 24 June
Warming Up
1 RFQ:
Onto 1-2 RFQ:
Weightlifting – Re-Test: BB Cycling / Isabel
For time:
Or:
TC = 7 min
RX = 61/43 kg
I = 52/35 kg
B = 35/25 kg
*Any type of snatch/clean is allowed. You get to choose which movement you want to re-test. Either do snatch or clean, choose the movement you did in the first test if you did the test at the start of this block. Stick to the weights mentioned per division. If you did the first test with an alternative weight, please re-use that same weight.
Workout
20 min EMOM for quality
*The goal is to stay as consistent as possible in all 5 rounds. So find a manageable pace and hold it.
Wednesday 25 June
Warming Up
2 RFQ:
2 RFQ:
*Take a heavier DB each set
Conditioning
For time:
1600 – 1200 – 800 – 400 m run
At the start and after each round (so 5 times):
TC = 40 min
RX+ = 1 x 30/22.5 kg
I = 1 x 17.5/12.5 kg – 4 x DB movements – skip last round
B = 1 x 12.5/10 kg – 1200 – 800 – 800 m run & 4 x DB movements
*In order to complete the RX/RX+ version you will need to be able to run 5:00/1K or 2:00/400 m and the DB movements within approx. 3 min. Do a test round or half a test round to see how you measure up to this.
Thursday 26 June
Warming Up
2 RFQ:
Gymnastics – Pull Up Strength/Skill
3-4 RFQ:
30″ Rest
30″ Rest
*Rest as needed
Choose 3 movements from this list (ranking roughly from tough to easy).
Workout
3 min ON / 90″ OFF x 4
Odd sets:
Even sets:
*Score is total DU collected over 4 sets
RX+ = 50 WB & 25 Push Ups
I = 30 Wall Balls & 15 Push Ups
B = 25 Wall Balls & 10-15 Incline Push Ups
Friday 27 June
Warming Up
1-2 rounds of:
1-2 RFQ:
Weightlifting – Retest
RETEST
or
TC = 7 min
RX = 61/43 kg
I = 52/35 kg
B = 35/25 kg
*Any type of snatch/clean is allowed. You get to choose which movement you want to re-test. Either do snatch or clean, choose the movement you did in the first test if you did the test at the start of this block. Stick to the weights mentioned per division. If you did the first test with an alternative weight, please re-use that same weight.
Alternative training if you did this test earlier this week:
10 min AMRAP for quality:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
or
Workout
18 min AMRAP (all YGIG):
*Gymnastics with a heavy SB. Use the heaviest SB/D-ball you can manage.
Saturday 28 June
Warming Up
2 min Skipping any style
2 RFQ:
5 Jefferson Curls
30″ Thoracic Opener
5/5/5 Banded Pull Aparts
5 Walkouts with a Push Up
Strength – Bench Press & Deadlifts
3/4 RFQ:
5 Paused Bench Presses (2″ hold at chest)
10 Deadlifts
*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
Chipper
TC = 12 min
*Choose challenging DB’s and aim to hold the same weight for all movements. To make the OH holds easier you can hold 1 in FR and the other OH and alternate each lane.
Sunday 29 June
Warming Up
2 min AMRAP:
At 0:00 and every 30″ (so 4x):
2 RFQ:
Sunday Funday
In teams of 3-4 (4 = more rest)
P1&2:
P3: Hold 2 KBs off the floor at all times 2 x 20/16 kg
(P4): Rest
TC = 40 min
*Switch whenever you want. If KBs hit the floor before the chipper is done the whole team has to stop and do 10 synchronised burpees.
Scaling:
TTB = Leg Raises / V-ups
Pull Ups = Jumping or banded
BMU = Jumping BMU using a box underneath the rig
