MONDAY
Strength: A1: 8 Strict press A2: 12 alternating KB front rack step up x 4 Conditioning: E2MOM (starting at 0:00) on a continuous 12 minute clock for accumulate reps Run 200m + 5 burpees Max wall balls in remainder TUESDAY: Strength: Deadlift 5,5,5,3,3,3 Conditioning: 4 rounds on a 3 minute timer for accumulate reps/ resting 1:30 between 15/12 cal row/AB (alternate each round) 10 power cleans @ 52.5/35kg Max double unders WEDNESDAY Strength: A1: 8 supinated pullup A2: 8 close grip bench press x 4 Conditioning: ‘Helen’ 3 rounds 400m Run 21 KB swing @ 24/16kg 12 pullups Rx+ ‘Fat Helen’ @ 32/24kg and CTB ‘SWOD’ Squat clean 1rm Front squat 20rm 3 RFQ 10 partner GHR 10 bent over row 10 tempo split lunge (each) THURSDAY Conditioning: EMOM x 5 for quality 8 high box jumps @ 75/60cm E2MOM x 4 rounds (32 minutes) 0-2: 15 Burpee box jumps @ 60/50cm 2-4: 80m Sled push @ 60/40kg 4-6: Core complex (10 butterfly situp + 10 window wipes + 10 Russian twists) @ 20/15kg 6-8: 10 x 10m Shuttle run *scale load/distance as needed FRIDAY Strength Hang squat clean and push jerk 5,5,5,3,3,3 Conditioning: AMRAP in 15 minutes 5 Bar muscleup 10 Pistol 10 HSPU *no bands for pistol, scale to foot behind or wrap around squat
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June 2018
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