June Programming:

 

Programming for the month of June:

 

During the month of June there will be an emphasis on conditioning (Hero wods anyone?!) and core strength sessions with a little less emphasis on strength development. We will do a front & overhead squat programme instead of back squat. There will be a mix of conditioning workouts including partner and outside fun workouts. The snatch will replace the clean & jerk as the weightlifting movement (On Mondays)

 

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Squat Jumps 3x10

Barbell Good Mornings 3x10

 

Partner Workout:

20 min AMRAP

200m Run together

7 Burpees Over The Bar each

7 Snatch each 50/30kg

 

 

Wednesday:

Strength:

Bench Press 5x5

Accessory:

Push Ups/deficit HSPU 3x10

Ring Rows 3x10 (Feet Elevated)

 

Wednesday:

Complete 5 Rounds of:

10 Box Jump Overs

10 Dumbell Squat Cleans (22.5/15kg)

150m Run

1 Rope Climb/Peg Board

 

 

Thursday:

Conditioning:

‘DT’

5 Rounds for time:

12 Deadlifts (72.5/50kg)

9 Hang Power Cleans

6 Push Press/Jerks

 

AB’S BLAST:

100 Tyre Strikes

75 Sit Ups

50 Toes To Bar/Knee Raises

 

Friday:

Strength:

Overhead Squat 5x5

 

Accessory:

Snatch Push Press 3x5

Lunge Jumps 3x10 (5 each leg)

 

Partner Workout:

18 min AMRAP

3 Snatch each

6 Burpee Box Jumps Overs each

9 Pull Ups each (Chest To Bar)

 

Saturday:

Conditioning:

‘Badger’

3 Rounds of time:

30 Squat Cleans 42.5/30kg

30 Pull Ups

800m Run

 

AB’S BLAST:

3 Rounds of:

40 sec on/20 off:

Plank

Side Plank

Knees To Elbows (On Floor)

Med Ball Sit Ups

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