Workouts for 6/28 - 7/4

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