Week 26: 26 - 30 June

Monday, 26 June

Strength: Squat 
5-5-5-3-1 

Accessory
a) Front Squat 5 x 10 @ 50% 
b) V-Ups 5 x 12-15 Reps 

WOD: “Helen” 3RFT
400m Run 
21x KB Swings 1.5/1 
12x Pull-ups


Tuesday, 27 June

WOD: “Barbara” 5RFT
20x Pull-ups 
30x Push-ups 
40x Sit-ups 
50x Air Squats
3 min rest (exactly)


Wednesday, 28 June

Strength: 5 Rounds
a) 1x Hang Snatch + 2 Overhead Squat 
b) Ring Dips 6+ 

WOD: 5RFT
15x Dumbbell Snatches @ 50/35# 
50′ Walking Lunge Step


Thursday, 29 June

Strength Deadlift 
5-5-5 

Accessory
a) Straight Leg Deadlift 5 x 12 @ 50% 
b) Pistols 5 x 12 (add weight if you’re able) 

WOD: For time 21-15-9 
Overhead Squat @ 115/75 
Bar-Facing Burpees


Friday, 30 June

Andrew's Going away WOD!!!

20 min AMRAP
Alt KB G2OH
Burpee Pullup
1+1, 2+2, 3+3...
*EMOM: 10x Wallball shots

Week 25: 19 - 23 June

Monday, 19 June

Strength Squat
1-1-1+

Accessory
a) Overhead Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12 Reps

WOD: AMRAP 12 minutes
12x Hang Squat Cleans @ 115/85
12x Bar-Facing Burpees


Tuesday, 20 June

WOD1: “Isabel” For time: 
30x Snatches @ 135/95 

5 min rest

WOD2: “Chelsea” EMOM 30 mins: 
5x Pull ups 
10x Push Ups 
15x Squats


Wednesday, 21 June

Strength: Deadlift 
1-1-1+ 

Accessory 
a) Straight Leg Deadlift 5 x 12 @ 50% 
b) Pistols 5 x 12 (add weight if you’re able) 

WOD: 21-15-9 
Wall Balls @ 20/14
Box Jumps @ 30/24″


Thursday, 22 June

Strength: 5 Rounds 
a) 2x Hang Snatch + 1 Overhead Squat 
b) Ring Dips 6+ add weight if able (medicine ball in between legs)

WOD: For Time
1000m Row 
50x Dumbbell Snatches  @ 50/35 
30x Chest to Bar Pull Ups


Friday, 23 June

Strength Push Press 
1-1-1+ 

Accessory 
a) Wall Walk 5 x 4 
b) Chin Up 5 x 6+ 

WOD: For time: 21-18-15-12-9-6-3 
Kettlebell Swings @ 70/53 
Burpees

Week 24: 12 - 16 June

Monday, 12 June

Strength Squat
3-3-3+

Accessory:
a) High Bar Back Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 8-12

WOD: AMRAP 12
12x Thrusters @ 75/55
6x Burpee Box Jumps @ 24/20


Tuesday, 13 June

WOD1:  “Grace” For time
30x Clean & Jerks @ 135/95

5 min rest

WOD 2: “Nancy” AMRAP 20 minutes
400m Run
15x Overhead Squats @ 95/65


Wednesday, 14 June
Strength Push Press
3-3-3+

Accessory
a) Wall Walk 5 x 4
b) Chin Up 5 x 6+

WOD: For time 15-12-9-6-3
Push Jerk @ 115/85
Bar-Facing Burpee


Thursday, 15 June

Strength: Overhead Squat
1-1-1-1-1

WOD: 20 min AMRAP
10x burpee Pullups
20x Wallballs @ 20/14
30x Double Under


Friday, 16 June

Strength: Deadlift
3-3-3+

Accessory
a) Deficit Pushup 5x max reps
b) Pistol Squat 5x12

WOD: AMRAP 20 min
200m run
12x Deadlift @ 135/85
9x hang P. Clean
6x Front Squat
3x Shoulder to OH

Week 23: 5 - 9 June

Monday, 5 June

Strength Deadlift
5-3-1+

Accessory
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12

WOD: AMRAP 12 min
4 Clean & Jerks @ 135/95
12 Box Jump Overs @ 24/20

Tuesday, 6 June

Strength: squat clean
3x3

WOD: AMRAP 18 min
10 Hang Power Cleans @ 115/85
10 Front Squats
10 Bar-Over Burpees

Wednesday, 7 June

Strength Squat
5-5-5+

Accessory
a) plyo-Squat 5 x 10 @ 50%
b) Toes-to-Bar 5 x 6-12

WOD: AMRAP 14 minutes
200m Run
14x Power Snatch @ 75/55
7x Burpee Box Jump @ 24/20

Thursday, 8 June

Strength Push Press
5-5-5+

Accessory
a) Strict Press 5 x 10
b) Chin Up 5 x 6+

WOD: AMRAP 10 minutes
3x thruster @ 135/95
9x Pistols (each)
21x Double Unders

Friday, 9 June

WOD 1, For time 15-12-9-6-3
Cal row
Over-rower Burpees  Scale as needed

WOD 2: AMRAP 20 minutes
20x Squats
10x C2B Pullups
5x HSPU