Monday: *In pairs* 5 rounds for total reps/ each rd on a 4 minute clock resting 1 minute between 1) Run 400m (both) Max power clean in remainder @ 60/40kg 2) Run 400m (both) Max T2B in remainder 3) Run 400m (both) Max STO in remainder @ 60/40kg 4) Run 400m (both) Max pullups in remainder 5) Run 400m (both) Max clean jerk remainder @ 60/40kg Tuesday: Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Strength: Odds: 5 Strict HSPU Evens: 5 Strict pullup x 10 minutes *scale up/down as needed Conditioning: AMRAP in 15 minutes 50 double unders 25 Abmat situp 5 bar muscleups * or 7 ring row/ 7 ring dip Wednesday: Strength: Front squat 3,3,3,3,3 Conditioning: 21/15/9 OHS @ 42.5/30kg T2B Burpee bar overs SWOD Split jerk 3,3,2,2,1,1,1 A1: Clean pull 3,3,3,3 A2: Behind neck push press 5,5,5,5 For total reps x 3 sets/ rest as needed between Max unbroken hang power cleans @ 80/55kg Thursday: Strength: Power clean 3,3,3,3,3 Conditioning: Part 1: AMRAP in 4 minutes 15/13 cal row 15 box jump overs Rest 5 minutes Part 2: AMRAP in 4 minutes 15/13 cal AD 15 SDHP @ 42.5/30kg Friday: Skill/ strength: For time; accumulate holds 1 minute hollow 2 minute rope hang 1 minute ring support 2 minute plank 1 minute squat hold Gymnastic E2MOM x 24 minutes (3 rounds) 0-2: 1 legless rope climb + 2 regular 2-4: 20 alternating pistol squats 4-6: 60 double unders 6-8: 20 ring pushup
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