June 17 – June 23, 2019

Monday June 17, 2019

1A. Clean and Jerk 2RM

1B. Banded Good mornings 4 sets of 20

5 Rounds for Time of:

10 DB Push Presses per side 50/35

20 Alt DB Snatch 50/35

Run 200m

22 min time cap

Tuesday

1A. 1 Count Paused Front Squat 5×5 (Hold for 1 ct in the bottom of the front squat.)

1B. Calf Raises 4 sets of 25

4 Rounds of:

AMRAP 3

Thrusters 95/65

Row 10/8 Cals

Max Burpees in the remaining time.

R1 – 21 Thrusters

R2 – 15 Thrusters

R3 – 9 Thrusters

R4 – 6 Thrusters

Score = Max Burpees.

Wednesday

1A. 2 Count Pause Bench Press up to a 5RM

1B. Strict Hanging Leg Raises 4 sets of 10

15 Min EMOM of:

Min 1: Max Bar Muscle Ups in :40

Min 2: Max Alt. Pistols in :40

Min 3: Max Mountain Climbers in :40

 

Thursday

1A. Hang Power Snatch x 2 + Overhead Squat

1B. Single Leg Glute Bridges 4 sets of 10

Partner Angie on the Run:
100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Run 400m with your partner at the completion of each exercise. Split work however you like inside.

Friday

1A. Deadlift [email protected] RPE (2 reps in reserve)

1B. V-Ups 4×10-20

3 Rounds of:
1 min Calorie Row

1 min RKBS 71/53

1 min Burpees

1 min Box Step ups 24/20

1 min Rest

Score = Total Reps.

Saturday

Partner “Kelly”

5 Rounds for time of:

Run 400m with your partner

60 Box Jumps 24/20

60 Wall Balls 20/14

Sunday

3 Rounds for time with a partner of:

200m Farmer’s Walk 50s/35s

20 HSPU

40 Feet Elevated Ring Rows

60 Sit Ups

80 Reverse Lunges 50/35

100 Double Unders