Saturday 24th May

Warm up

Mobilise as necessary

Glute activation drills

2 rounds

30 seconds of air squats

30 seconds held in the bottom of the squat

Strength

Front squat 10 sets of 2 at 85%

Deadlift 6 sets of 1 at 65%

Olympic weightlifting

10 minute EMOM

1 snatch

Metcon

3 rounds for time

21 box jumps

15 burpees

9 hang power snatch 50/30

Thursday 22nd May

Conditioning

5 rounds

Run 400m

Max reps unbroken strict pull ups

Rest 2 minutes

Note your time for each 400m and your number of pull ups for each round

Wednesday 21st May

"Chelsea"

EMOM 30 mins

5 pull ups

10 press ups

15 air squats

If you fail to complete the work inside 1 minute, rest 1 minute, then continue

Tuesday 20th May

Warm up

Mobilise as necessary

250m row

Then two rounds of 

10 inch worm

30 second nose-to-wall handstand hold

Strength

9x3 strict press at 65%

Metcon

Nancy

5 rounds for time

400m run

15 overhead squat 42.5/30

Monday 19th May

Warm up

Mobilise as necessary

Glute activation drills

Two rounds NOT for time

400m run

10 good mornings with a pipe/ash pole

10 inch worm

Strength

Work to a 1RM deadlift

Metcon

For time

21-15-9

Hang power cleans 60/40

Over bar burpees

400m run

Saturday 17th May

Warm up

Mobilise as necessary

Run 400m

3 rounds NOT for time

5 press ups

5 pull ups

5 burpees

Strength

1RM bench press

5x5 weighted pull up

Conditioning

3 RFT

400m run

20 dumbbell snatch 30kg (10 each arm)

12 toes to bar

Friday 16th May

Warm up

mobilise as necessary

glute activation drills

Three rounds NOT for time

10 pistols/air squats

10 burpees

10 box jumps

Strength

Front squat for 12 sets of 2 reps at 80% concentrating on speed and perfect technique

Olympic Weightlifting

10 minute EMOM

1 x clean and jerk

Metcon

"Diane"

For time

21-15-9

Deadlifts 102.5/70

Handstand press ups