Gymnastics

Pull up progressions
EMOM 6

Conditioning

2 rounds for time CAP 20
50 sit ups
50 air squats
50 pull ups

Strength

Strict Press test 1RM

Conditioning

12 min ladder:
3,6,9,12,15,18,21 etc
shoulder to overhead
box jumps 24/20

Olympic Lifting

Power clean

Conditioning

10 rounds for time in pairs, alternate rounds

‘DT’
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50

Conditioning

For time CAP 40

3k ski/row (6k bike)
3k run
15 ring muscle ups or 30 pull ups or 50 jumping pull ups

Strength

Front Squat

5@40%
5@50%
5@60%

Conditioning

5 rounds for time CAP 25

400m run
20 front squats @ 75% BW

Gymnastics

Strict pull ups
EMOM 6

Conditioning

Tabata
8 rounds pull ups
8 rounds push ups
8 rounds sit ups
8 rounds air squats

Strength

Strict press

5@40%
5@50%
5@60%

Conditioning

8 min ladder:
1,2,3,4,5,6,7,8,9…
Strict hspu
Power clean 70/50k

Congratulations to Rachel who came 9th overall and 6th female GB finisher at the European Championship Aquabike at the weekend.

It was a 1900m lake swim without a wetsuit followed by 50 miles of hilly and technical work on the bike.

Gymnastics

Toes to bar progressions
Double under skills

Conditioning

For time:
50-40-30-20-10
Double unders
KB swings

Deadlift

5@40%

5@50%

5@60%

Conditioning

For time, CAP 14:

400m run

Then, 21-15-9

Deadlifts 110/75kg

Over bar burpees

Strength

Overhead squats – build to a 15rm

Conditioning

Teams of 2. Ascending ladder for 25 mins
3-6-9-12-15-18-21-24-27…..
Row/ski calories
Kettlebell swings 24/16
Wall balls 9/6