062220-062620

Monday 062220 WARM-UP CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SKILL ON A 10:00 RUNNING CLOCK... Practice Handstand Walk, Wall Walk Skill or Handstand Hold (No Measure) WORKOUT AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35)|(35/20) 15 Handstand Push-ups (Score is Time) Tuesday 062320 WARM-UP 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats STRENGTH 5 SETS* 1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat *Start Moderate and Build to Heavy (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 15 Hang Squat Cleans (135/95)|(95/65) 35 Sit-Ups (Score is Time) Wednesday 062420 WARM-UP AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips WORKOUT EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20)|(20/10) 400m Run -Rest Remaining Time b/t Sets- (Score is Time) COOL DOWN ON A 8:00 RUNNING CLOCK... 4:00 Foam Roll Lats and Upper Back into... 4:00 of Flow Stretching - Cobra Stretch - Child's Pose - Pigeon (L/R) (No Measure) Thursday 062520 WARM-UP 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs 20 Alt Single DB Reverse Lunges Into… 1 ROUND 5/5 DB Windmills 10 Single DB Burpees 10 Alt Single DB Step-Ups STRENGTH 5 SETS ON A 12:00 CLOCK... 3/3 DB Turkish Get-Ups* *Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets. (Score is Weight) WORKOUT FOR TIME 400m Single DB Suitcase Carry (50/35)|(35/20) 20 Single DB Burpees 60 Weighted Step-Ups (24/20)* 20 Single DB Burpees 400m Single DB Suitcase Carry *DB can be held any way for the Step-Ups. (Score is Time) Friday 062620 WARM-UP 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS 10 Snatch Deadlifts 10 Hang Muscle Snatches 20 Double Unders STRENGTH ON A 15:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) WORKOUT AMRAP x 12 MINUTES 50 Double Unders 7 Power Snatches (115/75)|(75/55) 50 Double Unders 7 Push Press (Score is Rounds + Reps)