Friday 2019.06.21
Strength
1A) Back Squat @ 10X1
- x 7 x 4 sets RPE 5-6
1B) Box Jump
- x 3 x 4 sets
Conditioning
5 Rounds for time:
- 10 Front Squat (135/95)
- 10 Lateral Burpees over the Bar
- 50 Double Unders
Thursday 2019.06.20
Strength
Snatch Lift Off + Power Snatch
- Build to a heavy 2+1
- Drop 15% and every minute on the minute for 5:00 complete:
- 2+1
Conditioning
27-21-15-9-6-3 reps of:
- Kettlebell Swings (53/35)
- Bodyweight Reverse Lunges
- Box Jumps with step down
20:00 time cap
Wednesday 2019.06.19
Conditioning
At 0:00:
- Run 1 mile
From 10:00 – 18:00, complete as many rounds as possible:
- 21/18 Calories
- 8 Strict Pull Ups
From 20:00 – 28:00, complete as many rounds as possible:
- 5 Devil Press (35/25)
- 15 Abmat Sit Ups
0730 Endurance Class with Coach Connor
30 minutes @ 70-75%
- 30 Calories
- 300m Run
Try and use a different machine than Monday.
Tuesday 2019.06.18
Strength
1A) Barbell Good Morning @ 3011
- x 4-6 x 4 sets
1B) Front Foot Elevated Split Squat @ 3011
- x 4-6/side x 4 sets
Conditioning
Complete as many rounds as possible in 18:00:
- 100 Double Unders
3 Rounds of:
- 10 Toes to Bar
- 25 Wall Balls
then
- 30/21 Calories
Monday 2019.06.17
Strength
1A) Dumbbell Bench Press
- x 8 x 4 sets @ RPE 7-8
1B) Supinated Grip Strict Pull Up
- x 6-8 x 4 sets
Conditioning
3 Rounds for time
- 18 Single Arm Dumbbell Hang Clean and Jerks (50/35)
- 24/18 Calories
- 200m Run with your dumbbell
0730 Endurance Class with Coach Connor
30 minutes @ 70-75%:
- 20 Calories
- 200m Run