050624-051024
Monday
Power Clean
4 x 6 @ 65%
+
3 x 1 @ 85% +
Daffodils AMRAP 1
AMRAP x 12min
50' Walking Lunge (bodyweight)
16 Chest to Bar Pull-Up
8 Dumbbell (2) Hang Power Clean 50/35
Fitness:
50' Walking Lunge
16 Barbell Bent Over Row
8 Dumbbell (2) Hang Power Clean
Rx+:
50' Walking Lunge
12 Chest to Bar
4 Bar Muscle Up
8 Dumbbell (2) Hang Power Clean 50/35
Tuesday
Magnolias
Every :90 x 4 Sets (:60 Work/:30 Rest)
-Double Under
-Rope Climb
-Handstand Walk/HS Hold/Pike Hold
Midline Mood
:30 Work/:30 Rest x 2 Sets
Banded Hollow pull-over
Heel Taps
Quadruped Knee Hovers
Wednesday
Bench Press
5 x 5
½ Rep + Full Rep
Start around 55-60% and build
Tulips
For Time:
40/32 Calorie Bike
30 Line Facing Burpee
400m Run
30 Line Facing Burpee
40/32 Calorie Ski
Cap = 16 Minutes
Thursday
Forsythias
20-Minute Flow:
1000/800m Row
5 Sandbag Clean + 50' Carry x 2
20 Sit Up
750/600m Ski
100' Farmer Carry
Strength
Front Squat
4 x 6 @ 65%
+
5 x 1 @ 75% (Pause)
For part B, we will finish with 5 heavy singles with a :03 pause in the bottom of the squat.
Use your buddies to count that for you because accountability increases our sustainability.
Geraniums (4 Rounds for reps)
EMOM 12
Calorie Bike
Barbell Shoulder to Overhead 95/65
Box Jump 24/20" *mandatory step down
Rx +:
135/95
30/24"
