22/6
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
Three rounds for time of:
30 Wall Ball Shots (9/6 kg)
15 Chest-to-Bar Pull-Ups
23/6
A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (25/15 kg)
24 m Single-Arm Dumbbell Overhead Walking Lunges (25/15 kg – 12 m down and back, switch arms on return back)
24/6
A.
Take 15-20 minutes to build to today’s heavy Power Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (84/61 kg)
25/6
Tabata
26/6
Coachens val
28/6
Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
32 Push-Ups
