Monday, 6/18/18
Strength:
Clean 10 minute EMOM: 75% of max Clean
1 Power Clean
1 Hang Power Clean
1 Hang Clean
1 Clean
Met-con:
3 Rounds:
15 Dumbbell Cleans
100′ Shuttle Sprint
15 Dumbbell Jerks
100′ Shuttle Sprint
15 Burpees
100′ Shuttle Sprint
Tuesday, 6/19/18
Strength:
Back Squat 3×5
Try to increase weight 5-10 lbs from last time.
Rest 1 minute.
Choose from a “Push” Bodyweight Progression
Rest 1-2 minutes
Met-Con:
3 Rounds:
10 Deadlifts
20 Box Jumps
30 Sit Ups
Wednesday, 6/20/18
Strength:
Shoulder Press 3×5
Try to increase weight 2.5-5 lbs from last time.
Rest 1 minute.
Choice of a “Hinge” Bodyweight Progression
Rest 1-2 minutes
Met-Con:
With a Partner:
50 Cleans (155/105) – full cleans!
75 Burpees
1 Mile Run
OCT:
3 RDS (45 min time cap)
Run 1 mile
15 Burpees
5 pull ups
50 sit ups
15 box jumps
5 pull ups
50 air squats
15 burpees
5 rope climbs or 5×25′ bear crawl
50 walking lunges 25/25
15 box jumps
5×25′ bear crawl
Bodyweight Bootcamp:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull Ups
Box Jump, 30 in/24 in
GHD Sit-ups (sub with abmat sit-ups)
Thursday, 6/21/18
Strength:
Back Squat 3×5
Try to increase weight 5-10 lbs from last time.
Rest 1 minute.
Choose from a “Push” Bodyweight Progression
Rest 1-2 minutes
Met-Con:
AMRAP 15
60 Double Unders or 1 minute of DU practice
30 Overhead Lunges
240′ Farmer’s Carry
Friday, 6/22/18
Strength:
Snatch 10 minute EMOM:
3 Snatch Deadlifts to just above the knee
2 Hang Snatch High Pull
1 Snatch from the floor
Met-Con:
EMOM 18:
Min 1: 15/10 Cal Bike
Min 2: 20 Sit Ups
Min 3: 10 DB or KB Snatches (5/5)
Saturday, 6/23/18
Strength:
Deadlift 3×5
Try to increase weight 5-10 lbs from last time.
Rest 1 minute.
Choose from a “Push” Bodyweight Progression
Rest 1-2 minutes
Met-Con:
AMRAP 12:
10 Plank Ladders
200 Meter Run
30 Sit Up
Sunday, 6/24/18
REVIEW Forward Roll:
REVIEW AND PRACTICE: Handstand Forward Roll for 15 minutes
Met-Con:
4 rounds for time of:
10 Knees to Elbows
20 Walking Lunges
Handstand Hold, 30 secs
Run, 400 meters
