V 23
3 juni
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (61/43 kg)
4 juni
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike/row
40 Push-Ups
20 Wall Ball Shots (9/6 kg)
5 juni
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%
B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (25/15 kg)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (25/15 kg)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (25/15 kg)
10 Pull-Ups
6 juni
Tabata
7 juni
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
9 juni
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (52/34 kg)
Bar-Facing Burpees Over the Barbell
