4x6 at 70-80%
Start at 70% and build up to 80% or less
Dave's Deadly Deadlift
Emom x 15
1: 12/9 Cal Ski
2: 6 Deadlifts 225/155
3: 8-12 Handstand Push Ups
Fitness:
155/105
8-12 DB Strict Press
Rxt:
275/185
Strict Handstand Push Ups
Tuesday
June Sky's (Time)
For Time
30 Bar Facing Burpees
40 Hang Power Clean 135/95
50 T2B
40/30 Cal Bike
--2min Break--
30 Bar Facing Burpee
40 STOH
50 Pull Up
40/30 Cal Bike
30min Cap
Fitness:
DB(2) Hang Clean/STOH
Lateral Burpee Over Line (for both)
Sit-Up
Ring Row
RX+:
185/125
C2B
Wednesday
Bench Press Week 5 of 5
De-Load Week
Set 1-3: 8 Reps at 55-60%
Set 4-6: 4 Reps at 65-70%
Next week is our 3RM Test
Summer Thunder (No Measure)
14min AMRAP
8-12 Box Dip
30sec Synchro DB Curls
1min Plank Hold
30sec Max Banded Tricep Pull Down
8/8 Turkish Sit-Up
Thursday
Isn't it Thursday? (Time)
Every 4 min x 6
20 Wall Ball 20/14
1 Rope Climb
20 Alt DB Snatch 35/20
Fitness:
30 Air Squat
2 Rope Pulls
20 Alt Hang DB Snatch
RX+:
Wall Ball 30/20
2 Rope Climb
Alt DB Snatch 50/35
The goal is to stay unbroken on the Wall Balls and the DB Snatches for the entire workout.
Friday
Push Press
5x4
Start around 60% of your 1RM (OR heaviest OH Lift if you don't have a 1RM Push Press) and build to a heavy 4 today.
Build or stay but it doesn't need to be a 4RM
Money Pit (Time)
4 Rounds For Time
8 Clean and Jerk 115/85
16 Pull Up
50 Double Under
12min Cap
Fitness:
Hang DB(2) C+J
Jumping Pull Up
75 Jump Rope
RX+:
155/105
8 BMU
50 Double Under
