Week of June 14, 2021
Monday
A. 3 position Cleanx1x2@70%, x1x3@75%
B1. Downward Dog HSPUx3-5x3 (Everyone feet elevated, hardest version with perfect form)
B2. Downward Dog Push Upsx7-10x3 (Push ups if you have less than 5 push ups from floor)
B3. Hollow Rock+Holdx 10 Rocks/15 sec holdx3
20 DBALL to shoulder
Rest 30 seconds
30 Ring Dips (Push Ups)
Rest 30 seconds
40 KBS
Rest 1 min
50 Strict Press-empty barbell
Rest 1 min
60 Burpees
Tuesday
A1. Back Squat x6@65%,x6@70%,x6@75%,x5x2@80%
A2. Tempo Pull Up (3 seconds up, 3 sec hold, 3 sec down)x1-3....rest 10 seconds into 5 kipping pull ups (slow negatives if no pull up)
B1. BB supinated rowx8x3-STEADY CONTROLLED TEMPO
B2. Hand over hand sled dragx50 FTx3
12 min AMRAP
10 Pull ups-CTB if possible (if you are very good at pull ups, 15)
12 box jumps
Wednesday
A. 2 Position Hang Snatch+OHSx2@70%, x3@75% (Hang Power Snatch/OHS Skill Work)
0-6 min
50 FT Sled Push TEAM RELAY
At 6 min....
30 Power Snatch 75/55
800 m Run
50 OHS 75/55
800 m Run
30 Power Snatch 75/55
800 M Run
Thursday
A. Clean and Jerk@70%x2, @75%x2, @80%x1, @85%x1, @80%x1 (Deadliftx2x8@76%)
B1. Stomach to wall HS holdx20-30 secx3
B2. Box 360 Walksx1 each wayx3
C1. BB Single Leg RDLx8x5
C2. 20-30 Sec Sorenson Holdx5
21-15-9
STO
T2B
After each set, 100 m fc
Friday
A. Front Squat x6@65%,x6@70%,x5@75%,x3x2@80%
B. 8 min AMRAP-PERFECT MOVEMET
10 Side Plank ups/side
20 Sec Arch Hold
15 Sec Ring Hold
10 Sec L-SIT
10 Barbell rollouts
+
60 Wall ball
26 front rack lunge
50 bar lateral burpees
24 front rack lunge
60 Wall Ball
Saturday
7 minutes to find a heavy complex of clean+2 hang cleans
At the 8th minute-
36 min AMRAP-Teams of 2
400 M Run
500 M Row
100 DU
After each round, each team selects one to complete. You may not complete the same movement 2 rounds in a row
30 Heavy Deads
6 Legless Rope Climbs (8 Rope Climbs)
30 DBALL to shoulder
40 Ball Slams
100 M Sled Drag
200 FT Hand over Hand Sled Drag
Sunday
2500M Bike
25 Burpees
1000M Ski
25 Box Jumps High
Rest 5 minutes