25 MIN PK
20 CAL ROW
100 ROPE JUMPS
30 S HANG
30 S SQUAT ( BOTTOM)
30 LUNGES
10 SCAPULAR PUSH UPS
300 M JOG

1A) RISE TO TOES 5X3
1B) HIGH HANG SNATCH (HIPS) 5X3
1C) OHS 5X3

EMOM30':
1min: Assault bike,
2min: DU,
3: rest,
4: Row,
5: BBJO,
6: rest

Buy-in
2 min ropejump (DU/SU)
rest 1 min
2 min power clean (moderate weight, explosive lifts)

WOD “CORONA-tion”
Abmat Sit-up 20
Box jump 15
DL 10 (70/47.5kg)
Burpee 5

5 rounds for time

Strength

Deadlift
Strength 5*3
Hypertrophy 4*8

Accessory

3 sets of 8-12 reps
Single legged deadlift (landmine)
Ab wheel roll outs

Workout

3-5 rounds
30 secs Hardstyle KB swing
into
max sandbag bear hold (heavy) ![]

TEAMS OF 3

Partner A completes 500m row
Partner B&C with “You Go, I Go” style do AMRAP 10 mins
50 back squat @60/42,5kg from floor
50 lateral burpee
When partner “A” finishes rowing , rotate!

REST 2 mins

Partner A completes 500m row
Partner B&C with “You Go, I Go” style do AMRAP 10 mins
50 Cl&Jerk @60/42,5kg
50 double under
When partner “A” finishes rowing , rotate!

REST 2 mins

Partner A completes 500m row
Partner B&C with “You Go, I Go” style do AMRAP 10 mins
50 Deadlift @60/42,5kg
50 T2b
When partner “A” finishes rowing , rotate!

Score : total meter rowed, total rounds completed

3 Rounds for quality
5 Skin the cats
10 DB Floors press
20 GHD
Rest 2min

June Gym Challenge Attempt/Practice
+
Glute March: 50 total reps. Rest as needed.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

8min AMRAP
2-4-6-8...
Medball clean 20/14
Handstand push-up / box handstand push-up

Rest 3min

8min AMRAP
4-8-12-16... one arm DB hang clean & jerk
8 shuttle run

Every 5min.:
200-400m Run
8-15 Burpee
8-15 Wallball

• Go moderate pace.
• ~3-4min/rnd