Saturday, 6-16-18

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Warm up:
3rds at east pace
10 Light DB power clean
10 Light DB push Press
5 Pull Up
5 Dip
100m Run

For time:

30-20-10
Power Clean 135/95
15-10-5
Ring MU (20 Pull Up + 20 Dip each rd)
*600m Run after each rd*

25 min cap

Friday, 6-15-18

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Warm up:
2rds at easy pace
7 BB Power Snatch
7 BB Deadlifts
5 t2b
5 Burpee

with a partner
0:00- 20:00
AMRAP
30 Power Snatch 75/55
15 HSPU
30 Deadlift 75/55

rest 5 min

25:00-38:00
AMRAP
25 OHS 95/65
20 T2B
15 Burpee to plate
200′ 2-KB Farmers Carry 53/35

 

Thursday, 6-14-18

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Warm up:
2RDs at easy pace
10 Light DB high pull to press
12 Air Squats
30 D/U

9min EMOM – Push Press
iMn 1-3: 5 @ 70-75% of 1RM
Min 4-6: 3 @ 80-85%
Min 7-9: 1 @ 90% – 1RM
*If it feels good go for a new 1RM*

15 min to complete
5×5 Back Squat
all sets between 60-70%

5 Min AMRAP
Max Meter Row

*Rowers set to a 5 min countdown*

Wednesday, 6-13-18

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Warm up:
2RDs at easy pace
10 BB Snatch Grip Deadlifts
10 BB Snatch Grip High Pulls
10 BB behind neck snatch grip push press
10 Reverse Hypers

12 min EMOM
1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch
*start @40% 1RM Power Snatch and build*

6RFT
12 Wall Ball 20/14
6 Right Arm Hang Clean & Jerk 50/35
12 Wall Ball
6 Left Arm Hang Clean & Jerk 50/35
60 D/U
*22min Cap*

Tuesday 6-12-18

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Warm up:
2RDs at east pace
10 BB Good Mornings
10 Glute Bridges
10 Reverse Hypers
10 BB Deadlifts

20 min to complete:
10 Deadlifts @ 60%
10 @ 65%
8 @ 70%
8 @ 75%
6 @ 75%
10 @ 70%

7 min AMRAP
20 Lateral Box Steps Overs 20″/18″
10 KBS 53/35
5 Jumping Squats