1x (2+2) @ 50%
1x (2+2) @ 60%
1x (2+2) @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×4 @ 60%
3×4 @ 70%
1×4 @ 80%
B) 3 rounds
10 KB RDL
10 Gakk squats
Banded monster walk (band around feet)
Heavy 3 – ( 85-90%1RM )
1×3 @ 50%
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3 @ 85-90%/ new 3RM
*Have a spotter or 2 ready
12 Minute free flowing cap with a mate
– DB Step Overs
– DB Hammer Curls
– Box Hammy Curls
6 Rounds for time, in pairs ( 3 each ) 28 cap
250/200m row
10 x swing
10 x burpee
10 x swing
10 x burpee
250/200m row
RX 24/16kg KB
*If individuals rounds take more then 4:30 minutes
reduce to 7 swings / burpees each round
KB : Reduce Load
Banded Hips x 2 mins per side
Banded lats x 2 mins per side
Seated straddle x 3 mins
Pigeon Pose x 2 ins per side
Glute pulls
Frankies
Toe Touch
drinking bird
Lateral lunges
rotation lunges
spider man lunges
Glute monster walks
B) DL Barbell breakdown
1×5 @ 50%
1×5 @ 60%
5×5 @ 70%
*After each set chill TFO and spin a yarn with ya mates
AMRAP 10:
150m sprint
6 Pull ups (Rx+ Chest 2 bar)
Goal : Unbroken sets of chosen PU variation
5 rounds using 1 x bumper plate:
20 second bent over row fast with plate
20 second upright static hold with plate
20 second bent over row slow with plate
no rest
10/5kg max
B) EMOM x 5 :
20 Second x Dubz ( practice )
3 x BB Hang Squat Cleans – Empty
1 x Hang Clean ( Squat )
* Goal = no misses ( Aim for 90 % clean by 7th effort)
50 x Dubz
7 x Strict HSPU
10 x Hang Squat Cleans
Rx 52.5/35kg
Rx + 60/40kg
OPTIONS:
Dubz : 25 / 100 x singles
HSPU : Open Standard or L seat KB Press
HSC : Reduce Load
– Strict hollow hang / knee tuck (10/10)
– Plank
– Strict Hollow hang / knee tuck (10/10)
Block 1:
15/45 x 4
Block 2:
30/30 x 4
Block 3 :
45/15 x 4
Block 4:
60/60 x 2
Flow :
*Partner 1 does 4 x 15/45 while partner 2 rests , swap , repeat sequence for block 2,3 and 4
*Blocks 1 and 2 should be top end – push hard
*Block 3 and 4 aim for sustainable pace without being a slack ass
*Score total calories on machine of choice at end of session
*In 4 minute rest period perform 1 x 60 second plank hold
*Heavy hitters – don’t snap the damn assault bike peddled getting on or off pls
Block 1:
15/45 x 4
Block 2:
30/30 x 4
Block 3 :
45/15 x 4
Block 4:
60 x 1
Flow :
*Partner 1 does 4 x 15/45 while partner 2 rests , swap , repeat sequence for block 2,3 and 4
*Each effort should be top end – you have ample rest to recover
*Score total calories on machine of choice at end of session
*In 4 minute rest period perform 1 x 60 second plank hold
*Heavy hitters – don’t snap the damn assault bike peddled getting on or off pls
100/80 x Cal Row
20 x Lateral Burpees Over rower
80 x Double KB Front rack Reverse Lunges
20 x Lateral Burpees over rower
60 x Box Jumps 30/24"
20 x Lateral Burpees Over rower
40 x V Ups / T2B
20 x Lateral Burpees over rower
*Back to rower if complete
*Share all reps as please with buddy
RX 20/12kg x 2
RX PLUS : 24/16kg x 2
For time
400m Run
3 Rounds of Macho Man
200m Run
3 Rounds of Macho Man
200m Run
3 Rounds of Macho Man
400m Run
18min Cap
Rx 60/42.5
"Macho Man’ is
3 Power cleans
3 Front squats
3 Push jerks
OPTIONS:
Reduce Load on BB ( use part A to select weight )
2×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×2 @ 85%
1×2 @ 87%
1x (2+1) @ 55%
1x (2+1) @ 65%
1x (2+1) @ 75%
1x (2+1) @ 82%
1x (2+1) @ 87%
1×1 @ 92%
1×1 @ 97%
1×1 @ 101%+
1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
Options
1- # unbroken C2B
2- # unbroken butterfly pull ups
3- # unbroken kipping pull ups
4- # seconds kipping
5- Alt between hollow hold & superman
*Chose 1 and stick to it – skill over capacity
*Running clock see below
0-10
Pull up EMOM
10-15
rest/set up
15-25
June Benchmark – "Annie"
25-30
rest/set up
30-35
AMRAP 5
2-4-6-etc DB box step up
2-4-6-etc DB row
(L + R is 2)
ANNIE OPTIONS:
30/25/20/15/10 ( dubz )
150/120/90/60/30 Singles
THE CHAMBER JOURNAL
1×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
5×1 @ 85%