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061818-062218

June 18, 2018

 

 

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 min Amrap
30 Double Unders
50ft Right Arm OVH Lunge (50/35)
50ft Left Arm OVH Lunge (50/35)

(Really a little less then 50ft, Down and back on black mats)

 

Friday 062218

 

Back Squat

10-8-6-4-2

Increasing every set

 

AMRAP 10:
For Max Reps Burpees

On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

 

*Begins with Burpees

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