30-20-10 Swings, box jumps, push ups
40 Power cleans 30 kg
10-20-30 atomic situps, kb push press 24 kg, lunges

Monday 2nd July

Teknik: GHD Situps + Back Extensions.

WOD

1. Max weighted Pullup - 3 attempts
2. 3 rounds for time of:
   • Run 800m
   • 30 Back Extensions
   • 30 Situ-ps
   • 30 Air Squats

(Note: this is a WOD those on holiday can do easily - use a swiss/training ball, bench or table for back extensions or do them on the ground (lifting up chest from ground)

WOD:
3 rounds for time: (09:04)

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

strength
hang power clean #63
30 sec on 30 off 6 minutes
total: 53

wod
3 rft
7power clean #70
14 hrpu
21 du (63 singles)

Thursday 27th June

Teknik: Turkish getups + windmill

3-3-3-3 benchpress

THE CHIEF

AMRAP in 3 min of:

• 3 Cleans (60kg/40kg)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I warmed up with cycling 6.5km fast as possible on the highest gear and then ended by doing the same thing so today was a great workout. Not sure I'll manage to get out of bed tomorrow though.

Tuesday 26th June

Teknik: hollow rocks + HSPU
Max ring L-sit, 3 attempts

AMRAP 20min: 5 rounds + 5 ground to overhead

• 5 ground to overhead (50kg/30kg)
• 10 pull-ups
• 15 double unders

Not at all happy with my performance, let's do better tomorrow!

Thursday 21th June

10,9,8,7,6,5,4,3,2,1

• 10m Shuttle
• Sit Ups
• Hand Release Push Ups
• Box Jumps (60cm)
• HSPU

Good workout and great seeing everyone. Biggest group we've had to date I think!

25 Pull-Ups
50 Deadlifts (135#)
50 Push-Ups
50 Box Jumps (24")
50 Floor Wipers (135#)
25 KB Clean & Press per side (16kg)
25 Pull-Ups

June 15th

3 Rounds For Time

When I saw what we were about to do I felt like running away! At the end I had to go grab a bucket because I was really close to a pukie! I have never done anything this exhausting before and seeing that Fredrik managed a whooping 17 minutes (THIS MORNING!!) makes me want to train harder!

• 15m Overhead Walking Lunges (20kg/41lbs)
• 15 KB Swing (32kg/70lbs)
• 15m Overhead Walking Lunges (20kg/41lbs)
• 10m Rope Climb (5m x2)
• 15m Overhead Walking Lunges (20kg/41lbs)
• 15 Double Unders
• 15m Overhead Walking Lunges (20kg/41lbs)
• 15 Burpees

5(60k)-4(65)-3(70)-2(75)-2(80)-1(85k) Clean and Jerk

10 x C&J 67.5k
40 x Clean and Press Complex (2x10k DB)
Carry 45k 800m

100 4ct Flutter Kicks
100 Leg Levers

C+P Complex...Clean DB to rack position. Left arm press, right arm press, both arms push press = 1 Rep.