20 maj
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
21 maj
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 61/43 kg
22 maj
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)
Build over the course of the 10 sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (25/15)
10 Strict Handstand Push-Ups
23 maj
Tabata
24 maj
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (52/34 kg)
10 Burpee Box Jump-Overs
(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)
26 maj
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run
