MONDAY
Strength: E2MOM x 5 (10 minutes) for accumulate weight 3 power cleans + 3 front squat + 3 push jerk (unbroken) Conditioning: AMRAP in 10 minutes Run 600m 50 wall balls 40 KB swings @ 24/16kg Max clean and jerk @ 60/40kg in remainder TUESDAY Strength: A1: 6 Strict HSPU A2: 8 bent over row x 4 Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 1: 50 double unders/ Max T2B in remainder 2: 50 double unders/ Max pushups in remainder 3: 50 double unders/ Max pullups in remainder 4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder WEDNESDAY Conditioning: ‘2014 regionals chipper’ For time: 50-calorie row 50 box jump overs 50 deadlifts @ 80/55kg 50 wall-ball shots 50 ring dips 50 wall-balls 50 deadlifts 50 box jump overs 50-calorie row *21 minute cap ** 1 second per uncompleted reps SWOD Box squat 3,3,3,3,3 A1: 6 BB hip thrust A2: 20m suitcase carry (each) x 4 3 RFQ 10 good morning 20 banded lat pull down THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 OHS (unbroken) Conditioning: 48/40 cal AB into 2 rounds 24 front rack lunge 24 hang power cleans Rx = 42.5/30kg FRIDAY Strength: A1: 4 sumo deadlift A2: 8 Landmine press (each) x 4 Conditioning: Tabata - 8 x 20/10 resting 1 minute between each for total reps BB woodchop @ 15/10kg 10m shuttle run Alt DB snatch @ 22.5/15kg
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