Week of June 21, 2021
Monday
A. Back Squat x5@75%,x5x3@80%,x3@83%,x5@80%
B. CG Bench Pressx8x5 OFF FEEL
16 min cap
For time:
12 handstand push-ups
15 back squats
20 bar facing burpees
9 handstand push-ups
18 Front squats
20 bar facing burpees
6 handstand push-ups
21 OHS
20 bar facing burpees
Tuesday
A. TNG Power Clean 2 reps@75% every 30 seconds
B1. Good Morningx8x3@30% of BS
B2. Single Leg RDLx8/sidex3
B3. Arch Hold with PVCx30 Secx3
3 Min AMRAP
7 Box Jump Overs
5 HPC
Rest 1 minx4
Wednesday
A. Snatch Balance+2 OHSx8-off feel (Deadlift Day 1 x4x5@55%)
B. TGU-5 per side HEAVY as you can control
C. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)
1 mile Run with a 100 FT sled push each lap followed by:
50 OHS
50 T2B
Broken up however you like
Thursday
A. Front Squat x5@75%,x4x2@80%,x3x2@85%
From minute 0-15
15 Burpees
50 FT OH Walking Lunge
30 double unders-if you have ONE double under, you MUST do double unders
From minute 15-30
400 M Run
20 Push ups
50 Air Squats
20/15 Cal AB
Friday
A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2 (Deadlift Day 2 x4x5@55%)
B. Rope Climb-3 Legless followed by 5 with and emphasis on as few pulls as possible. Work on foot technique if you do not have it.
***you may also practice your kip swing for pull ups
Every 5 min for 4 rounds:
Rounds 1 & 3
12-10-8-4-2
Cal row
KB Swing 70/53
Rounds 2 & 4
10-8-6-4-2
Cal bike
Pullups
*reps can be adjusted up or down-rounds should be 3-4 min.
Saturday
A. Power clean + jerk to max in 10
Rest 2
B. Afap-Teams of 3
150 wall balls
1 mile run-must switch every 400
100 t2b
1 mile row-must switch every 400
100 Deadlifts
800m run with a log
60 clean and jerks
SUNDAY
Rowers/Bikes
500M (.5 mile Bike), rest 50 secondsx3
AMRAP 1 (9-10 min, stop when all rowers/bikes are finished)
30 Jump Squats
30 DU/90 SU
160 FT Bear Crawl
150M (.25 Bike) FAST, rest 2 minx5
AMRAP 2 (About 15 min)
30 Wall Ball
30 T2B/GHD/Abmat
160 FT Farmers Carry