June 12-June 18
Monday
A. Back Squatx5x5@75%
B. Front Rack DB Stepupsx8/legx4
6 min AMRAP's-2 minute rest after each
1.
10 OHS
10/8 cal row
2.
10 HPC
10/8 Cal Bike
3.
10 Deadlifts
10 Bar Facing Burpees
Tuesday
A, Snatch+Hang Snatch+OHS
2 sets of 1+1+2@80%
2 sets of 1+1+1@85%
B. Snatch Grip RDLx10x4
5 rounds
5 Muscle Ups (burpee pull ups or x2 dips)
15 GHD Sit Ups
25 FT Barbell FR Lunge
2 minute easy machine in between sets
Wednesday
A. Push Pressx6x4@75%
B. :30 seconds max reps sandbag or dball to shoulder
1 Mile Bike
100 Wall Ball
1K Row
80 Box Jump Overs
500M Ski
300 FT Sled Push
Thursday
Make up day OR
Run
1000M Jog
600M moderate pace
200M Fast
200M Walk
Rest 3 min
10 sets
200M Moderate
200M Recovery
Friday
A. Clean+Jerk+Clean+FS+Jerk
2 sets 1+2+1+2+1@75%
2 sets 1+1+1+1+1@80%
B. Deadliftx5x5@75%
8 min AMRAP's-Rest 4 minutes between (if you run out of time, pick two)
1.
6 Shuttle Runs
8 Burpee Pull Ups
10 Alt DB HPC&Jerks
2.
60 DU
4 Wall Walks
12 DB Deadlifts
3.
10/8 cal Row
10 T2B
10 DB Bench/arm
Saturday
Teams of 2
Run 200M
10 Bench Press@heavy
10 Power Snatch@heavy
10 BarMU
Run 400M
20 Bench Press@medium
20 power Snatch@medium
20 CTB
Run 600M
30 Bench Press@light
30 Power Snatch@light
30 Pull ups
x2?
Sunday
EMOM 40
1-Row 15/12
2-12 DB Thrusters
3-8 Shuttle Runs
4-16 Box Jump Overs