Monday 6/7
20MINS
Clean & Squat
Climb to a heavy complex
1 Squat Clean > Power Clean
2 Front Squats
Then
21-15-9
Power Cleans 135/95
Ring/Bar Dips > Box Dips
Tuesday 6/8
3 Rounds
Hill Loop > Row 1k
200m Farmers Carry
50 Weighted Step ups
25 Plate Sit-Ups
Then
Challenge:
Max Bar Hang or
Max Plank Hold
Wednesday 6/9
EMOM10
MIN1: 6 Single Leg Deadlifts (per side)
MIN2: 6 Single Leg Lateral Lunges https://youtu.be/K2YteuKl9PQ
Then
AMRAP15
10 Deadlifts
10 DB/KB Push Press
10 Cals
*choose a weight you can do 10 deadlifts fresh* If you choose to use a barbell for the push press that will be the limiting factor for the weight you use.
Then
If time allows - Core Circuit
Thursday 6/10
10MIN Capacity Test
Choose ONE from the following:
Renegade Man Makers
Devils Press
KB/DB Clean & Press
Score = total reps completed at the end of the 10MINS
Then
Ascending Ladder
AMRAP10
10 Double Unders > Singles x 2
10 Wall Balls
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls…
*keep adding 10 reps to the Double Unders until the time is up*
Friday 6/11
AMRAP20
Snatch to Press to Reverse TGU
*Snatch, then bring the KB/DB to the front rack position, then press back up and then do a reverse get-up. 2 reps per side as many times as you can in 20 MINS. Rest as you need to.
Then
Big Boy Hell Track
100m (2nd TP)
200m (3rd TP)
300m (Stop Sign)
400m (Train Tracks)
300m
200m
100m
Partner Up and take turns or crush this solo! If you cannot run, you can row or ski!
Saturday 6/12
9AM - Coaches Choice
Sunday 6/13
40-30-20-10
Push-Ups
Box Jumps
Sit-Ups
*200m Sprint Run/Row/Ski or 20 Cals AD after each round*
Clean & Squat
Climb to a Heavy Complex:
1 Squat Clean > Power Clean
2 Front Squats
Then
21-15-9
Power Cleans
Ring/Bar Dips > Box Dips
*Pick a weight for Part 2 you can move as quickly as possible with out losing good form.
Tuesday 6/8
3 Rounds
Hill Loop > Row 1k
200m Farmers Carry
50 Weighted Step ups
25 Plate Sit-Ups
Wednesday 6/9
Thursday 6/10
10MIN Capacity Test
Choose ONE from the following:
Renegade Man Makers
Devils Press
KB/DB Clean & Press
Score = total reps completed at the end of the 10MINS
Then
Ascending Ladder
AMRAP10
10 Double Unders > Singles x 2
10 Wall Balls
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls…
*keep adding 10 reps to the Double Unders until the time is up*
Friday 6/11
AMRAP20
Snatch to Press to Reverse TGU
*Snatch, then bring the KB/DB to the front rack position, then press back up and then do a reverse get-up. 2 reps per side as many times as you can in 20 MINS. Rest as you need to.
Then
Big Boy Hell Track
100m (2nd TP)
200m (3rd TP)
300m (Stop Sign)
400m (Train Tracks)
300m
200m
100m
Partner Up and take turns or crush this solo! If you cannot run, you can row or ski!
Saturday 6/12
9AM - Coaches Choice
Sunday 6/13
40-30-20-10
Push-Ups
Box Jumps
Sit-Ups
*200m Sprint Run/Row/Ski or 20 Cals AD after each round*