MONDAY, JUNE 24th
A. For time:
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
Goal Time: ~12min
Scale to: by Load, rope climb 12', rope climb prog, 200-300m run
B. 8 Rounds
Sit Up x 15
Front Plank on Elbows x 30 seconds
TUESDAY, JUNE 25th
A. 3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205
Goal Time: ~5min
Scale to: by Load, box pike pushups, floor pike pushups, seated db press
B. 3 Rounds
Pallof Press x 10 per side
1 Arm Farmer Carry x 100 ft per arm at heavy weight
Barbell Rollout x 10
Good Morning x 5 at moderate weight
WEDNESDAY, JUNE 26th
A. Complete the complex every 2 minutes, for 10 minutes (5 Rounds):
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat
* build each set to today's heavy
B. For Time:
100 Burpees
* Start with a 100m Sprint, and Every 2 minutes, complete a 100m Sprint
Goal Time: ~12min
Scale to: 50-75burpees, 50m
C. 10 Minutes For Quality
Push up Plank Hold on Rings x 10 count
1 Arm Overhead Hold x 5 count per arm at heavy weight
Romanian Deadlift x 8 with 5 count pause at bottom of each rep. Go light and keep the bar close to your body
THURSDAY, JUNE 27th
A. In 10 minutes, complete 10 x 1
Split Jerk
2 sec pa (dip)+ 2 sec pa (catch)
*build each set to today's heavy
B. As many rounds as possible in 8 minutes,
50 Air Squat
15 Chest-to-Bar Pull-Up
-Rest 4 Min-
As many rounds as possible in 8 minutes,
50 Air Squat
20 Pull-Up
Rounds Goal: 3+ each set
Scale to: 25 Air Sq/15 Pullup, then 25 Air Sq/15 Barbell or Ring Row
C. 3 Rounds
Turkish Sit Up x 8 per arm at light weight
Sumo Stance Good Morning x 8 at light weight
Barbell Overhead Hold x 30 seconds at heavy weight
FRIDAY, JUNE 28th
A.
For Time, with a Partner:
60 Walking Planks (elbow-elbow-hand-hand)
50 Box Jump Overs
40 Man Makers (50/35lbs)
30 D-Ball Over Shoulder (150/100lbs)
Rest 5min, then...
For Time, with a Partner:
60 Hand Release Push-ups
50 Weighted Box Step Ups (50/35lbs)
40 Renegade Rows (50/35lbs)
30 D-Ball Clean (150/100lbs)
* just to top of shoulder
Scale to: 40/30/20/10 reps
C.
2 Rounds For Quality
Spiderman Crawl x 10 meters
Side Plank on Elbow x 30 seconds per side
Crab Walk x 10 meters
Table Top Hold x 30 seconds
Samson Walking Lunge x 30 meters
Pigeon Pose On a Box x 30 seconds per side
SATURDAY, JUNE 29th
NO OPEN GYM TODAY,ONLY 8AM CLASSS, KIDS COMPETITION AT BOX
A.
In teams of 2, complete together:
1 Mile Sled Push (45/25)
B.
For Time:
40/30 Cal. Assault Bike
300m D-Ball Carry (100/70lbs)
40/30 Cal. Assault Bike