06/27/22-07/01/22



Monday (June 27th)


Strength:

Back Squat

-Heavy Single for the day

Then

2x4 Reps @87% of 1RM


Compete:

3 Rounds For Time:

100 DUs

100ft HSW

10 Muscle Ups

*16:00 Time Cap


Train:

3 Rounds For Time:

150 Single Unders

6 Wall Walks

20 Pull-Ups


Tuesday (June 28th)


Strength:

Power Clean

6x2 Reps @80% of 1RM


Compete:

2 Rounds For Time:

25/20 Cal Bike

20 TTB

20 Box Jump Overs @24/20"

20 TTB

25/20 Cal Bike

Rest 3:00 bt Rounds

*22:00 Time Cap


Train:

2 Rounds Fro Time:

20/15 Cal Bike

15 TTB

15 Box Jump Overs

15 TTB

20/15 Cal Bike


Wednesday (June 29th)


Compete:

For Time:

10 DB Snatches @70/50lbs

20 HSPUs

30 Slam Balls

800m Run

30 Slam Balls

20 HSPUs

10 DB Snatches @70/50lbs

*20:00 Time Cap


Train:

10 DB Snatches @50/35lbs

20 Double DB Strict Press

30 Slam Balls

600m Run

30 Slam Balls

20 Double DB Strict Press

10 DB Snatches @50/35lbs


Skill:

3 Sets for quality:

10 DB Bulgarian Split Squat (10/side)

15 Goblet Squats (light KB or DB)

20 Hamstring Curls


Thursday (June 30th)


Strength:

Three-position snatch

3x1 @70% of 1RM

*3 Position=High Hang, Hang, Floor.

Squat Snatch

3x1 rep @85%


Compete:

For Time:

500m Row

21-15-9

Deadlifts @225/155lbs

Burpees Over the Bar

*500m Row before each set of deadlifts (so the row is performed three times)

*16:00 Time Cap


Train:

For Time:

400m Row

21-15-9

Deadlifts @155/105lbs

Burpees Over the Bar


Friday (July 1st)


Strength:

Back Squats

2x10 reps @70% of 1RM


Compete:

20:00 AMRAP (w/partner)

100 Cal Bike

100 Air Squat

400ft Farmers Carry @2x70/50lbs


Train:

20:00 wAMRAP (w/partner)

80 Cal Bike

80 Air Squats

400ft Farmers Carry @2x50/35lbs

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