Wednesday 2018.06.20
Conditioning
Every 12:00 for 3 rounds:
- 400m Run
- 30 Wall balls (14/20)
- 20 Alternating dumbbell snatch (35/50)
- 10 Burpee box jump overs (20/24)
- 20/25 Calorie bike or row
10:00 time cap each round.
Tuesday 2018.06.19
Strength
Every minute on the minute for 12:00
- :05 Clean pull from ground to 2″ above knee + :02 pause at 2″ above knee + power clean from pause
Conditioning
7 Rounds, in a 1:00 window complete:
- 10 Burpees over the bar
- Max power cleans (155/105) in remaining time
Rest 2:00 between rounds.
Monday 2018.06.18
Strength
1A) Back Squat
Performance: 5/3/1
- 5 @ 75%
- 3 @ 85%
- 1+ @ 95%
Based off training max.
Fitness:
- 4 x 2-4 @ 22X1
1B) Handstand Push Up Negative
- 3 x 3-5
Conditioning
3 Rounds for time:
- 21 Calorie Bike or Row
- 15 Pull Ups
- 9 Thrusters (115/75)
12:00 time cap.
Saturday 2018.06.16
Conditioning
In teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 3 Power Cleans (135/95)
- 6 Burpee Box Jump Overs (24/20)
Rest 5:00
In teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 10 Push Press (135/95)
- 20 Russian Kettlebell Swings (70/53)
Friday 2018.06.15
Strength
1A) Deadlift
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Add up to an additional 10lbs to your training max from last cycle.
Fitness:
- 4 x 2-4 @ 31X1
1B) Hollow Hold
- 3 x Max effort hold
Conditioning
Every 5:00 for 4 rounds:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups