Monday 6/13/16
1 Squat Clean
Every 30sec
8min
Rest 2min
1 Squat Clean
1 Power Clean
Every 30sec
8min
Tuesday 6/14/16
3 rounds for time of:
200 meter run w/med ball 20/14
20 med ball sit-ups
200 meter run w/KB 53/35
20 KB sit-ups
Wednesday 6/15/16
5 rounds of:
:45 on, :15 rest/transition
Handstand Walk
Hip Extensions
Over Box Burpees (24″)
1 min Rest
Thursday 6/16/16
As many rounds & reps as possible in 10 minutes of:
15 air squats
7 hang squat snatch 155/105
3 L-pull-ups
Friday 6/17/16
Shoulder Press
5-5-3-3-3-3-1-1
then,
For Time:
100-70-30 unbroken double-unders
Saturday 6/18/16
Teams of 2
6 rounds for time of:
-While one person Rows 500m,
the other person holds the bar in a front rack (135/95lbs).
-While one person performs 25 Front Squats (135/95lbs),
the other person holds a Ring Hold (top of MU)
*Switch after each movement.
Sunday 6/19/16
As many rounds & reps as possible in 15 minutes of:
9 deadlifts 155/105
12 push-ups
15 box jumps 24/20