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061019-061419

June 9, 2019

 

Monday 061019

 

Strength/Skill

EMOM X 8

Min 1 - 1 Rope Climb

Min 2 - 3KB Strict Press + 3 KB Push Press

 

*Choose the most challenging variation. Advanced athletes should try and practice legless.

 

Workout 

AMRAP X 15 
10 KB Push Press (55/35)I(35/25)

2 Rope Climbs

15/12 Cal Row

 

Optional Finisher

For Quality

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

 

Tuesday 061119

 

Strength/Skill

5X5 (3030)

Use 70-75% of 5 RM For All Sets


Workout

RipCord

4 Rounds For Time

15 Chest to Bar Pull-Ups

15 Deadlifts (185/125)I(155/105)

400m Run

 

Wednesday 061219

 

Strength/Skill

Snatch Complex

EMOM X 10

Hang Power Snatch

+
Hang Squat Snatch

+

Overhead Squat

 *Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.

Workout

For Time

80 Double Unders

20 Burpee over bar

20 Hang Power Snatches (95/65)I(65/45)

20 Overhead Squats (Same loading as HPS)

20 Hang Power Snatches (95/65)I(65/45)

20 Burpee over bar

80 Double Unders

 

Thursday 061319

 

Strength/Skill

Skill Practice

EMOM X 10

Min 1 - :40 Practice GOAT 1

Min 2 - :40 Practice GOAT 2

 

*GOAT 1 Options

Muscle Up

Strict TTB
Pistol

L-Sit from paralletts

 

GOAT 2 

HSPU
H.S Hold

H.S Walk

#GetUpsideDown

 

Workout

EMOM X 15

Min 1 - 20 Wall Balls 

Min 2 - 20 Overhead WB Lunges

Min 3 - 3 Wall Walks

 

Friday 061419

 

5 Sets

AMRAP X 4

10 Cal Bike/Row

5 Single DB Front Squat (Heavy, Athletes Choice Loading)*

 

-Rest 1:00 b/t Sets-

 

*DB Held across Chest

 

Finisher

100 Ab-Mat Sit Ups

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