MONDAY, JUNE 19th
A. Four sets of:
Deadlift x 5 reps @ 75-80%
Pigeon stretch between sets
B. RETEST (4.10.17)
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
TUESDAY, JUNE 20th
A. Four sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
L-Sit x 45-60 seconds (accumulated)
B. In teams of two, with only one partner working at a time, partners alternate to complete 5 rounds each of:
5 Man-Makers (55/35 lb)
Burpee + PC + Thruster
C. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run
WEDNESDAY, JUNE 21st
A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build up from 70-90% each set
B. Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
THURSDAY, JUNE 22nd
A. Four sets of: (Complete in 10 minutes)
Dumbbell Shoulder Press x 6 reps @ 2011
Barbell Good Mornings x 6 reps @ 3011
Increase weight each set
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups
Rest 2 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups
C. 2 Rounds NOT for time: (< 10 minutes)
1 minute Row, Bike, or Jog easy
15-20 V-Ups
15-20 GHD Sit-up (go to parallel if you have not done this more than 5 times) or Abmat Sit-up
FRIDAY, JUNE 23rd
A. Ten rounds for time with Partner:
AMRAP Cal Row while partner completes...
3 Squat Clean and Jerks (225/145 lbs)
*Complete 10 Rounds EACH
B. Three sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Face-Down Chinese Plank x 60 seconds
SATURDAY, JUNE 24th
A. For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters