Monday 6/28
With a Partner
50 Renegade Man Makers
P1: 400m
P2: 4 RMM + 4 Burpee Pull-Ups
*P1 will pick up where P2 leaves off*
Then
NFT
3-5 Rounds
10 Hanging Knee Raises > MedBall Plank tuck
Max Ring Support, Tuck or Ring Plank Hold
Tuesday 6/29
E6MIN18 (3 Rounds)
20 Push Press
20 Back Rack Step Ups*
200 Meter Run
*If you are using a BB you must be able to safely place the bar behind the neck for these step-ups. The weight should be on the lighter side considering the volume*
Then
AMRAP10
10 Alt Snatches (5/5) AHASP
10 Box Jumps (High for you)
Then
Core Circuit - Coaches Choice
Wednesday 6/30
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Thruster
*No more than 95/65# on BB
Then
With a Partner:
10 Laps Sandbag Drags (5 each)
Thursday 7/1
Accumulate 200 cals
E3MINS complete 1 Round of Cindy (starting at 0:00):
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then
Core Circuit - Coaches Choice
Friday 7/2
Snatch Grip Deadlift
5 sets of 5 reps (ascend in weight)
Hang Power Snatch
5 sets of x 5-8 reps (try to keep the reps unbroken so go lighter)
Then
3 Rounds
500m Row/Ski
40 Air Squats
30 Single DB Hang Clean & Jerks (15/15)
200m Run
Saturday 7/3
9AM - Coaches Choice
Sunday 7/4
GYM CLOSED