Fitness
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Seated DB/KB Shoulder Press x 8 – 10 @20X1
B) 3 x 4 min AMRAP; 2 mins rest
9 Burpees
12 Pull Ups 
21 American Swings (24/16kg)
Compare to 13/6/16
Goal is consistency.

Performance
​A) 4 Sets:
Front Squat x 6 – 8 @20X1
B) 3 x 4 min AMRAP; 2 mins rest
3 Wall Walks
12 Pull Ups
21 American Swings (24/16kg)
Goal is consistency.
Compare to: 13/6/16

Fitness
​A) 3 Sets:
Ring Row x 8 – 10 @20X1
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) 4 rounds for reps:
1 min Shuttle Runs (30ft)
1 min KB Step Ups (16/12kg)
1 min Sit Ups
1 min KB/DB Snatches (24/16kg)
1 min Rest

Performance
​A) 5 Sets:
Strict BW Pull Up x 4 – 16 @20X1
Choose a target and be consistent, Rest 2 mins.
B) Run
4 x 1300m with 4 mins rest between sets.
Alternate between 200m easy and 200m fast with a 100m sprint to finish the 1300m.
Pacing:
Easy = steady running pace (not a jog)
Fast = Mile PB pace

Fitness
​A) 3 Sets
American Swing x 20
Overhead Squat x 6 – 8 @21X1
B) 12 min EMOM:
Min 1: 10 Deadlifts (80/55kg) @2011
Min 2: 50 Double Unders
Min 3: 10 - 15 HR Press Ups (Be consistent)

Performance
​A) 4 sets:
Hang Power Snatch x 5
B) 12 min EMOM:
Evens: 5 Deadlifts @75 – 85% 1RM
Odds: 50 Double Unders
Go heavier than on Tuesday 14th June

Fitness
​A) 3 Sets:
Back Squat x 8 - 10 @30X1
B) In Pairs; one working:
10 min AMRAP
60 Calorie Row
60 DB/KB Push Press (2 x 20/15kg)
2 mins rest
10 min AMRAP
800m run
80 Box Jumps (24/20”)

Performance
​A) 5 Sets:
Back Squat x 2 – 3 @20X1
B) 4 x 4 min AMRAPS; 2 mins rest
8 HSPU
8 Power Clean (60/40kg)
80m Run

Fitness
​A) EMOM 12 mins
Evens: T2B x 4 – 15
Odds: Wall Walks x 2 - 3
Choose a target and be consistent
B) 4 Rounds:
25 Box Jumps (24/20”)
25 Wall Balls (9/6kg)
Rest 1 minute
Goal is for consistent rounds.

Performance
​A) EMOM 12 mins
Evens: Strict T2B x 4 – 15
Odds: Strict HSPU x 4 – 15
Choose a target and be consistent
B) As Fitness

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
B) 8 min EMOM:
Evens: 15 Box Jump Step Down (24/20”)
Odds: 15 Goblet Squat (24/16kg)
C) 3 Rounds for time:
12 American Swing (32/24kg)
9 Burpees

Performance
​A) 5 sets:
Hang Clean + Clean + Split Jerk
Build through the sets.
B) 8 min EMOM
TnG Power Clean x 4
Go a bit heavier than on 10th June. If this is the first time: do it at 70% 1RM.
C) As Fitness

Fitness
​A) 3 Sets:
Pull Up x 8 – 10 @20X1
L-Sit/Chair Sit x 30 – 60s
B) In Pairs
800m Run (Change every 200m)
400m Farmers Carry (2 x 24/16kg) (Change every 200m)
100 Goblet Forward Lunges (24/16kg)
400m Farmers Carry (2 x 24/16kg) (Change every 200m)
800m Run (Change every 200m)

Performance
​A) 5 Sets:
L-Sit Supinated Pull Up x 4 – 6 @20X1
B) Run
5 mins at moderate pace
5 min at easy pace
3 min at moderate pace
2 min at easy pace
3 min at moderate pace
2 min at easy pace
60s at fast pace

Fitness
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Bench Press x 8 - 10 @20X1
Encourage those with one arm weaker than the other to do DB Bench Press.
B) 5 x 2 min AMRAP; 2 mins rest.
10 KB/DB Thruster (2 x 15/10kg)
10 T2B/K2C

Performance
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Bench Press x 4 – 6 @20X1
B) 5 x 2min AMRAPS; 2 mins rest
6 KB Thruster (2 x 24/16kg)
10 T2B

Fitness
​A) 3 Sets:
Overhead Forward Lunge x 12
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) “Popeye”
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (100/70kg)
C2B Pull Ups
Compare: 05/11/15 23/03/15, 02/05/14

Performance
​A) 5 Sets:
Power Snatch x 3. Drop and reset between reps.
B) As Fitness

Fitness
​A) 3 Sets:
American Swing x 20
Shoulder Press x 8 – 10 @20X1
Use DBs if you have one arm weaker than the other.
B) Teams of 2, change athlete each exercise.
18 min AMRAP:
10 Ring Rows
15 Wall Balls (9/6kg)
200m run

Performance
​A) 4 Sets:
Shoulder Press x 4 – 6 @20X1
B) Row
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off.
Goal is consistency but aim for a faster split than last week.