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 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