Monday June 17
Part A
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Part B
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Tuesday June 18
Part A
4 rounds:
10 Inverted Skull Crusher
10 Standing KB Crush Grip Bicep Curl
*Rest 1 minute between rounds
Part B
5 sets:
50 Double Unders
15/12 cal Air Bike/Row
10 Box Jump Overs (30/24)
-rest 1:1 between rounds-
Wednesday June 19
Part A
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-
Part B
For Time:
AMRAP 1:00
7 Barbell Bench Press (155/95)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
Thursday June 20
Part A
EMOM for 6 min perform 3-8 reps at your appropriate level of Muscle Ups – 1 min rest between minutes = 12 min total
Level 1: Rotate rounds - Tricep Dips between two boxes/benches alternating with Ring Rows
Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups
Part B
4 rounds for max reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for calories
1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)
1 minute of rest
Friday June 21
Part A
6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:30-
Part B
19:00 AMRAP
Run 400 meters with an odd object
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.
Saturday June 22
Part A
4 Rounds
10 Barbell Back Squat
10 Elevated Toe Double DB Romanian Deadlift
10 Lying DB Hamstring Curl
15 Seated Dumbbell Calf Raise
-Rest 3 min b/t rounds-
Part B
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2x45/1x45) (OR 50ft Front Rack Walking Lunge (95/65))
100ft Dumbbell Farmer Carry (2x70/50)
100ft Double Dumbbell Front Rack Carry (2x70/50)
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