Workout of the day

Programming

Thursday 24/06

Skill of the day

General warm up

2:00 EZ machine
into
2 Rounds
10 Downward dog head drives
12 Single leg V-Ups
10/10 Reverse lunges

Workout of the day

Partner Workout

25' AMRAP
100 Double Under
25/20 Cals Machine
25 Hand Release Push Up
25 Sync Sit Up

Rest 2'

Tabata Finisher:
Lateral V-Up Right
Lateral V-Up Left

Friday 25/06

Skill of the day

General warm up

400m Jog
into
3 rounds
5/5 Groiner with rotation
5 deadlift
5 front squats
5 strict press

_____________________

SKILL: Strength
12' EMOM
1) 1 Paused clean
2) 1 Paused clean + 1 Paused power jerk
3) 1 Paused clean + 2 Paused power jerks

Weight @ @60%1RM CLEAN to @70%1RM CLEAN

Workout of the day

For time: (15' Cap)

25/20 Cals Machine
40 Pull ups
20/16 Cals Machine
30 C2B Pull ups
18/14 Cals Machine
20 Bar Muscle ups

INT:
Banded Muscle Up

SC:
15/12 Cals
12/10 Cals
10/8 Cals
Ring Row
Banded Pull Up
Banded Chest to bar

Saturday 26/06

Skill of the day

General warm up

5 rounds each = 5 minutes
Person 1 does
30s machine
while partner 2 does
AMRAP
5 air squats + 5 push up

switch after each 30s for 5 rounds of each

Workout of the day

* 20min Window:

- For time in pairs:

50 Syncro SA DB OH lunges @ 1x22.5/15kg
25 Wall walks Split work you go i go
50 Syncro Sit Ups
25 Strict Handstand Push ups Split work as you wish
50 Syncro Goblet Squats @ 1x22.5/15kg

* in remaining time:
max cal machine switch when you want

Sunday 27/06

Skill of the day

General warm up

2:00 steady machine
into
3 rounds
5 walkout in push up
10 Scap pull ups
10 Sit ups

Workout of the day

Workout/Bodybuilding

1) 0:00 - 10:00

30-20-10
Cals Machine
DBs Floor Press 22.5/15kg

2) 10:00 - 20:00

30-20-10
Cals Machine
15-10-5
Strict Pull Ups (Banded)

3) 20:00 - 30:00

15-10-5
Cals Machine
30-20-10
Push Ups
15-10-5
Cals Machine
30-20-10
Sit Ups

Monday 28/06

Skill of the day

General warm up

2:00 machine

into

2 rounds

5 deadlifts

5 muscle cleans

5-8 strict press

10 deadbugs

__________________

SKILL: Strength

12' Window:

Taken from the floor

Find a 8RM Push Press, with a 5s eccentric to the front rack on every rep.

Then 6' EMOM

3 Reps at the same weight achieved with the same tempo.

Workout of the day

RX: (15' cap)

"Jackie"

1000m Row or 2000m Bike

50 Thrusters 20/15kg

30 Pull ups

SC:

Banded Pull Up

Tuesday 29/06

Skill of the day

General warm up

400m Jog

into

3 rounds

5/5 Groiners with rotation

5/5 SA DB Deadlifts

5/5 SA DB Press

10 sit ups

Workout of the day

RX:

For Time: (25' Cap)

50 DBs S2O 22.5/15kg

50 DBs Deadlifts

50 Sit Ups

100 SA DB Oh Squats

50 Sit Ups

50 DBs Deadlifts

50 DBs S2O

INT:

DBs 17.5/12.5kg

SC:

DBs 10/7.5kg

DBs Front Squat

Wednesday 30/06

Skill of the day

General warm up

1:00 Down ups

into

3 rounds

5 Snatch grip deadlifts

5 Snatch grip press behind neck

5 back squats

5 push ups

_____________________

SKILL: Weightlifting

4' EMOM

3 Low hang snatch 75% Snatch

Every 90s For 6'

2 Low hang snatch 80% Snatch

Every 2' For 8'

1 Low hang snatch 85% Snatch


Workout of the day

RX:

15' EMOM

- 20 Kip Swings on the bar

- 20 Deficit Push ups (DB or Plate)

- 5-8 Strict Pull ups with a 3-5s negative

INT:

15 D. Push Ups

Banded Pull Up w/ negative

SC:

15 Kneeling D. Push Ups

8 Jumping Pull Up Negatives

Thursday 01/07

Skill of the day

General warm up

EMOM x 10

1) 50s Machine

2) AMRAP 3 Walkouts + 6 Air squats

3) AMRAP 20 Single unders + 4 Down ups

4) 50s Machine

5) AMRAP 10 SL V-ups + 5 Box step ups


Workout of the day

RX:

30' AMRAP

Bike 500/400m or Row 250/200m

30 Double unders

10 Burpee box jumps @ 24/20"

Rest 60s

SC:

45 Single Under

6 burpees box Jumps 20/16"

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