16 June – 22 June 2019

Posted on June 16, 2019

 

Monday, June 17

Strength Front: Squat: 10,8,6,4,4

Build up to a heavy set of 4

WOD:  5 rounds for time

10 Front Rack lunges 63/95

15 Hang Power Cleans 63/95

100′ Single Arm Overhead Farmers Carry w/ Kettlebell 35/55

( One length of the gym with one arm overhead, switch arms and walk another length of the gym.)

*16 Minute Time Cap

Tuesday, June 18

Strength:  Single Arm Bent Over Rows Dumbbell or Kettlebell 10-10-10

(Rows should be 3 working sets at the same weight)

Push Jerks 4-4-4-4

(Build up to a heavy set of 4)

WOD: 10 Minute AMRAP

10 Rings dips

20 Box Jumps 20/24

Wednesday, June 19

Hero WOD: “Dork”

6 Rounds for Time

60 Double Unders

30 Kettlebell Swings 35/55

15 Burpees

*35 Minute Time Cap

Thursday, June 20

WOD: 14 Minute AMRAP

*1 mile buy in

12 Slam Balls 25/40

10 Push-Ups

TABATA: 8 Minutes

Supine Kicks, and Tuck Ups

*Coach lead hip mobility

 

Friday, June 21

Strength: Power Snatch: 5-4-3-2-2

(Sets should be connected until you are down to your lasts sets of 2.)

WOD: 4 Rounds

3 Minutes:

20 Goblet Squats 35/55

20 Med Ball Sit-ups 14/20

Max Chest to Bar Pull Ups

(Score will be your overall number of chest to bar pull ups)

1 Minute rest

 

Saturday, June 22

WOD: Waterfall

10 ring rows

200 Meter Run with Slam Ball 25/40

30 Second side plank hold (each side)

14 Slam Balls 25/40

14/18 Calorie Row

150 Walking Lunges

*32 Minute Time Cap

 

 

 

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