062518-062918

Monday 062518 Strength Build to A Heavy Thruster Conditioning For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) Tuesday 062618 50-40-30-20-10 AbMat Sit Ups :20 L Sit Between Each Set AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (50/35) Wednesday 062718 Conditioning AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row Thursday 062818 Strength Build to A Heavy 3 Sumo Dead Lift MetCon On the 4:0

061818-062218

Monday 061818 Strength EMOMX12 2 Power Cleans Conditioning AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burps 9 Push Press (135/95) *Stagger Heats by 2-3 Minutes Tuesday 061918 Conditioning For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” (Explained) 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Wednesday 062018 EMOM X 9 3 Position Power Snatch Conditioning: 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) Thursday 062118 Midline 15-10-5 1/2 Strict TTB (From Ground to Toes above Hip) Strict Pull Ups 1:00 Hand Stand Hold 12 mi

061118-061518

Monday 061118 3 Rounds 30 Banded Tricep Push Downs 15 Ring Dips/ Box Dips 5 HSPU MetCon 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row/ 800 Meter run Tuesday 061218 Strength Deadlifts 5X5 21-15-9 Deadlifts (225/155) 400 Meter Run Wednesday 061318 Barbell Gym 3 Position Clean + Front Squat On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans Thursday 061418 5 rounds 30/20 Cal. Row 25 Push Ups 25 Ring Rows* * for the ring row, set feet directly underneath pull up bar. Top of the ring should line up with the arm-pit Friday 061518 Streng

060418-060818

Monday 060418 EMOM X 5 5 Hang Power Snatches 27-21-15-9: Toes to Bar After each round: 200m Run 50ft Weighted Front Rack Walking Lunge Tuesday 060518 Barbell Heavy Set of 2 Hang Power Clean DT 5 Rounds 12 Dead Lifts 9 Hang Cleans 6 Push Jerks Wednesday 060618 Strength Back Squats 7X3 Conditioning 3 Rounds 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35) Thursday 060718 Strict Press Build to a heavy set of 5 Conditioning 50-40-30-20-10: AbMat Sit-Ups 21-15-9-6-3: Calorie Row 10-8-6-4-2: Deadlifts (275/185) Friday 060818 MetCon 25-15-10-5 Push Press (95/65) 50-30-20-10 Dubs 25-15-10-5 Front Squats

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