Monday 6/14
“Fight Gone Kettlebell”
3 rounds of:
As Many Reps As Possible
1MIN @ Each Station
KB Headcutter
KB Snatch or Single Arm Swing (alternate sides as needed)
Goblet Step Up
KB Single Arm Push Press (alternate sides as needed)
Ski/Row/AD (Calories)
Rest 1 Minute
Notes: Move to the next station immediately into the next minute. 1 point is given for each rep (or calorie). Score is the total reps from each round.
Then
EMOM5
:20 Push-Ups :40 Rest (Or Plank the rest of the minute)
Then
Core Circuit - Coaches Choices
Tuesday 6/15
Option 1:
12 MIN to Work up to a Heavy Set of 3 Weighted Chin-ups
Option 2:
EMOM12
EVENS: Pick 1 of the following:
• 3-5 Weighted Chin-Ups
• Max Reps @ BW
• 5-10 Hard Ring Rows
ODDS: Rest
Then
3 Rounds NFT
10 Gorilla Rows > Bent Rows (5/5)
10 See Saw Press (5/5)
10 Suitcase KB Deadlifts
Then
Core - Coaches Choice
Wednesday 6/16
Bench-Press/Floor Press
10-8-6-4-2
*Rest 1:1 with a partner
*Athletes can share benches/bars if they are comfortable. If they are not comfortable they can complete a floor press with DBs/KBs.
Then
50 Sit-ups
Directly into….
21-18-15-12-9
Box Jump
Kettlebell Swings
Directly into:
50 Sit-ups
Thursday 6/17
EMOM x 15 Minutes
Min 1: 12-15 Goblet Split Squat (R)
Min 2: 12-15 Goblet Split Squat (L)
Min 3: 20 KB Swings
Min 4: Accumulate Max Plank Bird Dogs https://youtu.be/HPq0QkyXJ2c
(MOD to do this on knees)
Min 5: Rest
Then
Death by DB Squat Cleans
2 Reps @ MIN1
4 Reps @ MIN2
6 Reps @ MIN3
8 Reps @ MIN4
10 ……..until you cannot complete all the reps in the minute.
Then
Banded Floor Stretches
Friday 6/18
AMRAP3
10 Power Cleans > Hang Cleans
Max Burpees in remaining time
*REST 2MINS*
AMRAP3
15 Power Cleans > Hang Cleans
Max Cals in remaining time
*Rest 2 MINS*
AMRAP3
10 Power Snatch > Hang Snatch
Max Burpees in remaining time
*Rest 2MINS*
AMRAP3
15 Power Snatches > Hang Snatch
Max Cals in remaining time
Then
Core
2 Rounds
:30 on / :30 off
Mountain Climbers
Hollow Hold
Plank Hold
Ankle Taps
Flutter Kicks
Saturday 6/19
9AM - Coaches Choice
Sunday 6/20
AMRAP4 x 4
AMRAP4
8 Pull-ups
12 DB Push Press
*Rest 1 MIN*
AMRAP4
12 Push-ups
8 Double DB Snatch https://youtu.be/e_YxppBYXew
*Rest 1MIN*
Repeat at the top
Then
Core Circuit - Coaches Choice