Monday June 24 - Saturday June 29, 2024

 
Monday June 24

Part A

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. Try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

Part B
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125) 

55% or less of Back squat 1RM

* Back Squats are from the ground

Tuesday June 25
 
Part A
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
 
Part B
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

Wednesday June 26

Part A
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
 
Part B
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)

Thursday June 27

Part A
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees (can be facing or lateral)
-Rest 2:00-
 
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to 6inch target
-Rest 2:00-
 
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
 
Part B
4 Rounds
8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 1 min between rounds-

Friday June 28
 
Part A
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.
 
Part B
4 Rounds
400m Run
10 Clean and Jerks (155/105)

Saturday June 29
 
Part A
Teams of 2
100/80 Calorie Air Bike/Row
20 Ring Muscle ups
300ft Farmers Carry Lunge (2 x 70s/50s)
 
Pick a level for the muscle ups portion of the workout
L-1 20 Ring Muscle Ups
L-2 20 Bar Muscle ups
L-3 60 C2B
L-4 60 Pull ups
 
Part B
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
30 Laying Heel Taps https://youtu.be/UbWEbsYIdT4
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
 
*Rest 3 minutes b/t rounds