Monday 6/21
Option 1:
Strict Press
15MIN to work to a heavy set of 5 reps
Option 2:
EMOM15
MIN 1: 7-10 Single Side Seated Strict Press (per side)
MIN 2: 7-10 Single Arm Ring Rows (per side)
MIN 3: Rest or wall-sit for “active” rest
Then
4 Rounds
In 2 MINS complete
10 Single Arm Swings (Alt Reps R/L) AHASP
Max meters in the remainder of time
*Rest 2 MINS between rounds
Tuesday 6/22
AMRAP6
3-6-9-12- etc..
Burpee Pull-ups
Cals
5 MIN Rest
AMRAP6
3-6-9-12- etc..
Burpee Box Jump Overs 20in
Cals
5 MIN Rest
AMRAP6
3-6-9-12- etc..
Russian Swings 70/53#
Cals
Then
Core Circuit - Coaches Choice
Wednesday 6/23
1 Mile Run (1600m)
Then
5 Rounds of:
20 Sit ups
12 Single KB Deadlifts
12 Single arm KB Cleans (6/6)
12 KB Push Jerk (6/6)
Then
1 Mile Run (1600m)
*45MIN Cap
Thursday 6/24
For time:
30 Front squats
*At the top of each minute, perform 6 hand-release push ups (starting at 0:00)
If using BB, it must be cleaned from the floor
This one should be moderately heavy and on the faster side for us. The load should be something that you can clean each round and then get right into your reps. Choose a weight that you can perform at least 5 reps unbroken.
Then
Banded floor stretches
Then
Core Circuit - Coaches Choice
Friday 6/25
30 Min Circuit of
Max Dumbbell Clean & Press
Max Scotty Bobs
Max Pull-ups (weighted or @ BW)
Rest 1 Min between each exercise
Saturday 6/26
9AM - Coaches Choice
Sunday 6/27
8AM - Coaches Choice
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