Thursday 2019.06.06

Jun 5, 2019

Strength

1A) L-Sit

• x :15 x 4 sets

1B) Turkish Get Up

• x 1 per arm x 4 sets

Conditioning

Complete as many reps as possible in 5:00:

• Calorie bike or row

Rest 1:00

Complete as many rounds as possible in 5:00:

• 200m Run
• 40m Forward Crawl

Wednesday 2019.06.05

Jun 4, 2019

Strength

1A) Deadlift

• x 1.1.1 x 5 sets @ RPE 6-7

1B) Box Jump

• x 3 x 5 sets

Conditioning

3 Rounds for time:

• 20 Dumbbell Snatch (70/50)
• 5 Wall Walks

Tuesday 2019.06.04

Jun 3, 2019

Pacing Work

5 Rounds:

• 1:00 Row for meters
• :20 Rest
• 1:00 Assault Bike for meters
• :20 Rest
• 1:00 Double Unders for reps
• :20 Rest

Conditioning

3 Rounds for time:

• 5 Dumbbell Hang Clean and Jerks (50/35 per hand)
• 10 Dumbbell Box Step Overs (50/35 per hand)

8:00 time cap.

Monday 2019.06.03

Jun 2, 2019

Strength

1A) Close Grip Bench Press with pause on chest

• x 3 x 5 sets @ RPE 7-8 across all sets

1B) Horizontal Ring Rows

• x 10 x 5 sets

Conditioning

4 Rounds

Complete as many rounds as possible in 2:00:

• 10 Box Jump Overs
• 10 Toes to Bar
• 10 Burpees

Rest 2:00 between rounds.

Week of 2019.06.03 Preview

Jun 2, 2019

Microcycle Preview

• Monday: bench press
• Tuesday: pacing work
• Wednesday: deadlift
• Thursday: midline strength
• Friday: back squat
• Saturday: team workout