WEEKLY PROGRAM

June 12, Monday

Strength

Hang Power Cleans

EMOM x 10 minutes
5 Reps ( climbs )

Conditioning

For total time (No rest between sections)

3 Rounds of
7 Power Cleans 70-40
7 Muscle Ups

3 Rounds of
25 TTB
75 Double Unders

Right into…

25 Burpee Dumbell Box Step overs 50/35#

cap time 25 minutes

 

June 13, Tuesday

Strength

Snatch Doubles
Work up to a heavy double here, drop the bar between reps!

Conditioning

Alternating Minutes x 10 minutes
15 HSPU (Kipping)
15 Overhead Squats 40-25

Alternating Minutes x 10 minutes
20/15 Calorie Row
20 Wall Ball 9-6

*No rest between the two 10 minute sections

 

June 14, Wednesday

Gymnastic Work

5 Sets

5 Pull Ups
4 Chest to Bar Pull Ups
3 Bar Muscle Ups
*Rest either 60 seconds between sets

Conditioning

For Time

100 Double Unders
50 Burpees
50 Deadlifts 80-50
25 Calorie Assault Bike

cap time 15 minutes

 

June 15, Thursday

“Coe”

10 Rounds for time

10 Thrusters 43-30
10 Ring Push Ups

Cash out

3 Rounds

25 GHD Sit Ups
25 Hip Extensions

cap time 30 minutes

June 16, Friday

Strength

Snatch Balance
1,1,1,1,1
*Work up to a heavy single

AMRAP 20 minutes

400m Run
20 GHD Sit Ups
10 Dumbell Hang Squat Clean 50/35# DB’s

 

June 17, Saturday

Strength

Power Clean and Jerk
– Up to a heavy single for the day!

Conditioning

With a partner alternating 90 seconds on 90 seconds off for the whole workout!

15 Minute AMRAP
10 Row Calories
10 Burpees

15 Minute AMRAP
10 Wall Ball
10 Toes to Bar

*No rest between AMRAP’s.

June 18, Sunday

Rest Day !!!

 

 

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