MONDAY, JUNE 7th
A. Every 2 minutes for 5 sets (10 minutes), complete...
3 Back Squats @90% OR +5- 10lbs from last week
*next week is 3-RM test day!
B. Every 4 minutes for 4 Rounds (16minutes):
5 Ring Muscle-ups
7 Power Snatch (135/95lbs)
200m Run
Target Time: 2 - 2.5 minutes
Time Cap: 3 minutes
Scaling option 1/ Masters RX:
3 Muscle Ups (5 Burpee Pull-ups)
7 Power Snatch (115/75lbs)
200m Run
*scale with bar muscle-ups if needed
Scaling option 2/ Beginner
5 Ring Rows
7 Hang Power Snatch (55/35lbs)
100m Walk OR 200-400m Bike ERG
C. Mobility Session:
Calf/Arch Foot Smash with Foam Roller 3-4 minutes
TUESDAY, JUNE 8th
A. Every 5 minutes for 6 Rounds (30minutes)...
Rounds 1/3/5:
400m Run
15 Kettlebell Swings (53/35lbs)
8 Pull-ups
Rounds 2/4/6:
15 Wall Ball (20/14lbs)
12/9 Cal Ski
9 Handstand Push-ups
Target Time: < 90seconds-3 minutes per round
Time Cap: 3.5 minutes per round
*this is Masters RX version as well
Scaling/ Beginner Option:
Rounds 1/3/5:
200m Run
15 Kettlebell Swings (26/18lbs)
8 Pull-ups
Rounds 2/4/6:
15 Wall Ball (10/6lbs)
9/6 Cal Ski
6 Push-ups (knees)
B. For Quality:
15-12-9
Bench Press (70-80 % of 1RM)
Strict Toes to Bar
Scale to DB Bench Press as needed + Strict Knee Ups OR V-ups OR Tuc Ups
WEDNESDAY, JUNE 9th
A. Every 2 minutes for 5 sets (10 minutes), complete...
3 Front Squats @90% or +5- 10lbs from last week
*next week is 3-RM Test day
B. AMRAP 20 minutes, steady pace...
Sled Push 200ft (225/155lbs)
60sec Wall Sit (parallel)
10 Weighted Glute Bridge (95/65lbs)
10 DB/KB Seated Arnold Press (35/20lbs, ea arm)
*scale load as necc, and scale holds down to 30-40seconds
Goal: continue to move with quality movement
THURSDAY, JUNE 10th
A. For Time, Teams of 2
80 Deadlifts (135/95)
80 GHD’s
- Partner Holds Plank (elbows)
------
40 Deadlifts (225/155)
40 GHD’s
- Partner Holds Plank (elbows)
-------
20 Deadlifts (315/225)
20 GHDs
- Partner Holds Plank (elbows)
Scaling option 1 (Masters 45+)
Teams of 2
80 Deadlifts (115/75)
80 GHD’s
- Partner Holds Plank (elbows)
------
40 Deadlifts (185/125)
40 GHD’s
- Partner Holds Plank (elbows)
-------
20 Deadlifts (275/185)
20 GHDs
- Partner Holds Plank (elbows)
* Individual Option
Teams of 2
40 Deadlifts (135/95)
30 GHD’s
20 Deadlifts (225/155)
20 GHD’s
10 Deadlifts (315/225)
10 GHDs
B. Cash Out
125/100 Calories Echo Bike with Partner
2:00 Walk Down and Back
Mob Series led by coach...
Banded Lat/Shoulder
On Rig-Chest/Tricep
Standing Quad/Hamstring
FRIDAY, JUNE 11th
A. For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
Target time:4-6 minutes
Time cap: 8 minutes
Scaling option 1 (Masters 45+)
For Time:
30 Pull Ups
20 Box Jump Overs (20/16)
10 Thrusters (135/95)
20 Box Jump Overs
30 Pull Ups
Scaling Option 2 (Beginner)
For Time:
30 Jumping Pull Ups
20 Box Step Ups (16)
10 Dumbbell Thrusters
20 Box Step Ups (16)
30 Jumping Pull Ups
B. For 15 minutes, work through the following sets...
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
-rest 2minutes-
2 @ 70%
2 @ 75%
1 @ 80%
-rest 2 minutes-
2 @ 75%
2 @ 80%
1 @ 85%
SATURDAY, JUNE 12th
3 Sets:
5 Minute AMRAP
2 Rounds
50 Double Unders
20 Shoulder Press (75/55)
-straight into-
Max burpee to 6” target
-Rest 2 Minutes between sets-
Target number of Reps each set: 25+
Minimum number reps before scaling: 15
Scaling option 1 (Masters 45+)
3 Sets:
5 Minute AMRAP
2 Rounds
35 Double Unders
20 Shoulder Press (65/45)
-straight into-
Max burpees
-Rest 2 Minutes between sets-
Scaling Option 2 (Beginner)
3 Sets:
5 Minute AMRAP
2 Rounds
50 Single Unders
20 Dumbbell Shoulder Press (light)
-straight into-
Max Up Downs
-Rest 2 Minutes between sets-