June week 3

June Announcements

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

Dodgeball at Rhyze – 18th June 2000 (need to confirm numbers)

Core workshop will be on either 13th or 27th (cost £25)

 

Foundations back on as of start of July

 

Back to basics technique workshop starting end of June happening every 2 months

 

 

 

 

Monday 15/06/15

5 rounds

12 hang power cleans 60/40kg

14 american swings

1min rest

 

 

Tuesday 16/06/15

 

10min amrap

Start with a box under a pullup bar and brace yourself so that you hang with your chin over the bar.

When your chin is no longer above the bar drop off and run 200m

 

 

 

Wednesday 17/06/15

4rounds

6 deadlift 100/60kg

8 box jumps 24/20

10 burpees

 

 

 

 

 

Thursday 18/06/15

Weighted KB deadbugs

4x

10 arms only

10 legs only

1min rest

 

Ring dip progressions

5x5reps

 

Ring pressup hold

5mins

 

5x30on30off supermen

 

Conditioning optional

21-15-9

Wallballs

Toes to bar

40m sprint

 

 

Friday 19/06/15

Plyo

Depth jumps

4x 3reps with 30sec rest

 

3rounds

7 clean and jerk 90/50kg

14 bar over burpees

800m run

 

 

Saturday 20/06/15

40min partner hero wod

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