Monday 9th June

Warm up

Mobilise as necessary

Glute activation drills

Row 2km at 70% effort

Strength

Establish a 1RM front squat

Metcon

5 rounds for time

21 power snatch 40/30

15 toes to bar

9 press ups

400m run

Saturday 7th June

Warm up

Mobilise as necessary

Glute activation

8 min EMOM

Even mins ten burpees

Odd mins 3 strict pull ups

Strength

Establish a 1RM strict press

5x max reps handstand press ups

Metcon

6 rounds for time

10 burpees

10 ring dips

10 sit ups

10 press ups

400m run

Friday 6th June

Warm up

Mobilise as necessary

Glute activation

Row 2km at about 60%

Olympic weightlifting

Work to a 1RM Snatch

Strength

Back squat 12 sets of 2 reps at 75%

Deadlift 6 sets of 1 at 70%

Metcon

3 rounds for time

6 power cleans 60/40

6 push jerk 60/40

19 toes to bar

44 Burpees

Thursday 5th June

Rest day

Go to MobilityWOD.com and crack some mobility work!

Wednesday 4th June

In a 60 minute window...

0-15 minutes

"Helen"

3 rounds for time

400m run

21 Kettlebell swings 24/16

12 pull ups

15-30 minutes

"CrossFit Disco"

10 down to 1

Power cleans @ 75% of bodyweight

Pull ups

30-45 minutes

3 rounds for time

21 Kettlebell swings 24/16

15 press ups

9 burpees

45-60 minutes

"Annie"

50-40-30-20-10

Double unders

Sit ups

Tuesday 3rd May

Warm up

Mobilise as necessary

10 min EMOM

Even minutes 15 cal row

Odd minutes 10 burpees

Strength

1) Strict press 9x3 @ 65%

2a) Weighted pull up 5x5

2b) max distance hand stand walk x 5

Metcon

10 rounds for time

3 power snatch 60/40

15 Wallballs 9/6

Finisher

Max press ups in 2 mins

Monday 2nd June

Warm up

Mobilise as necessary

Glute activation drills

Three rounds NOT for time

5 burpees

10 box jumps 24/20

5 inch worm

Strength

Establish a 1RM back squat

Olympic Weightlifting

Every 30 seconds for 8 minutes

1 x clean

In an 8 minute window...

"Grace"

For time

30 ground to overhead 62.5/42.5

In the remaing time:

Max distance row