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062518-062918

June 24, 2018

Monday 062518

 

 

Strength

Build to A Heavy Thruster

 

Conditioning

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

 

 

Tuesday 062618

 

50-40-30-20-10

AbMat Sit Ups

:20 L Sit Between Each Set

 

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (50/35)

 

Wednesday 062718

 

Conditioning

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

 

Rest 5 Minutes

 

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

 

 

Thursday 062818

 

Strength 
Build to A Heavy 3 

Sumo Dead Lift 

 

MetCon

On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)

15/10 Cal Row OR 10 shuttle runs if weather permits outside

 

Friday 062918

 

2 Rounds

10 MU Progression

10 Hips to Rings

 

Conditioning

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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