Friday 28th June

1 ) “14.5”
21-18-15-12-9-6-3 reps:
Thruster 43/29kg
Bar facing burpees

2 ) 10 minutes Alternating
Shuttle suicide sprints
Run 10m up + down
Run 20m up + down
Run 30m up + down

Simon Lee
Thursday 27th June

Gymnastic strength
Every min on the min for 12 minutes..
Odd min: 1 x Legless rope climb
Even min: 3-7 x Strict handstand push ups

Conditioning
For time
Run 800m
60 x Russian Kettlebell swings 32/24kg
Run 400m
40 x Russian Kettlebell swings 32/24kg
Run 200m
20 x Russian Kettlebell swings 32/24kg

Accessory
Alternating tabata
8 rounds 20 sec on 20 sec off
Hollow rock
Superman hold

Simon Lee
Wednesday 26th June

Strength
A ) 10 minutes every minute on the minute complete..
1 x Clean Pull + Hi hang power clean + jerk

B) 5 minutes work to heavy Power clean + jerk

Conditioning
10 minutes get as far as possible
30 x Double unders
3 x Power clean + jerk 61/43kg*
*Ascend 3 reps per round

Accessory strength
3 rounds
10 x Lateral Box step ups (each leg)
20 x Weighted sit up

Simon Lee
Tuesday 25th June

Strength
Snatch complex 12 minutes every 90 seconds..
1 x Snatch pull + power snatch + 3 x overhead squats

Conditioning
For time
Run 400m
50 x Box jump overs 24/20inch
Then
5 rounds
8 x Toes to bar
12 x Alternating dumbbell snatch 35/22.5kg
Then
50 x Box jump overs 24/20inch
Run 400m

Simon Lee
Monday 24th June

Strength
15 minutes every 90 seconds complete..
1 x Tempo Back squat + Back squat
*Tempo 6 second down + 3 second pause at bottom

Conditioning
2 rounds for time (20 min cap)
Row 1000m
50 x Wall ball shots 20/14lbs
30 x Pull ups

Simon Lee
Saturday 22nd June

Strength
10 minute timer.. every 30 seconds complete
1 x Squat clean thruster

Conditioning
For time
1-2-3-4-5-6-7-8-9-10 reps
Thruster 43/29kg
Chest to bar pull up

Straight into
50 x Alternating dumbbell snatch 22.5/15kg
50 x Burpees
50 x Alternating dumbbell snatch 22.5/15kg

Simon Lee
Friday 21st June

Strength
3 x dead stop Deadlift every 90 seconds x 8 (12 minutes)
* No bounce

Conditioning
For time
50/35 x Calorie row
15m Handstand walk or 5 attempts / 5 x wall climbs 
30 x Burpee dumbbell step up overs 24/20inch 
15m Handstand walk
50/35 x Calorie row

Accessory 
In teams of 3
800m Deadball carry in bear hug

Simon Lee