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Cartersville, Ga 30120

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060319-060719

June 2, 2019

 Monday 060319

 

For Time

180 Dubs

60 KB Swings (55/35)

40 Box Jump Overs (24/20)

20 Muscle Ups

40 Box Jump Overs (24/20)

60 KB Swings (55/35)

180 Dubs

 

Time Cap 

25:00

 

Tuesday 060419

 

Strength/Skill

Extended Warm Up

Power Clean

Build Quickly to Heaviest workout weight for 2 Sets of 3 Singles

 

Workout

2 Sets

20 Power Cleans (135/95)I(95/65)

15 Burpees

15 Power Cleans (155/105)I(135/95)

15 Burpees

10 Power Cleans (185/125)I(155/105)

15 Burpees

 

Core Finisher

3 Sets

10 Barbell Rollouts

20 Hollow Rocks

 

Wednesday 060519

 

Strength/Skill

Every 2:00 for 4 Sets

1 Power Snatch + 2 OHS + 1 Squat Snatch

 

*Keep Loading light to moderate. This is practice.

Each Complex should be done unbroken.

 

5 Rounds For Time

400m Run

15 OHS (95/65)I(65/45)

20:00 Cap

 

Thursday 060619

 

Workout

Tabata

8 Sets; :20 Work/:10 Rest

Tabata 1 - Bike

Tabata 2 - Lunges

Tabata 3 - Toe To Bar

Tabata 4 - Push Ups

Tabata 5 - Pull Ups


Suns Out Guns Out Finisher

Alternating tabata 

T1 - Banded Tricep Pull Down
T2 - Double DB Curl (Light)

 

8 Sets Each, alternating movements.

Rest 1:00 b/t Tabatas

 

Friday 060719

 

Strength/ Skill

3-3-3-3-3

Push Jerk

 

*Bar is Taken from the ground. Building each set. 
Start light to moderate and end slightly above workout weight.

 

Workout

For Time

3-6-9-12-9-6-3

Push Jerk

15 Cal Row After Every Set

 

15:00 Cap

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