MONDAY
Strength: For accumulate load 3 Deadlift EMOM x 10 Conditioning: 4 rounds each for time and total time on a 5 minute clock 'Helen' 400m run 21 KB swings @ 24/16kg 12 pullups TUESDAY Strength: Power clean + push jerk + split jerk 2,2,2,1,1,1 Conditioning: 5 rounds for time 10 Push jerk @ 60/40kg 14 box overs @ 60/50cm 18 abmat situps WEDNESDAY Conditioning: E3MOM for 36 minutes (3 rounds) Minutes 0 - 3:00; Run 400m Minutes 3-6:00; 100 double unders Minutes 6-9:00; Row 500/475m Minutes 9-12:00; 25 burpees *Aim is to complete work < 2:00 throughout, scale as needed. SWOD Bench press Build up to a heavy triple Then 2 x 10 @ 70% of triple Strict pullup Build up to a heavy double Then 2 x max effort @ BW or equivalent scale 3 RFQ 8 Standing strict DB press 8 Bent over BB row 200m fathers walk THURSDAY Strength: For accumulate load 3 Front squat EMOM x 10 Conditioning: AMRAP in 12 minutes 15 wall balls @ 9/6kg 10 T2B 5 squat cleans @ 70/45kg FRIDAY Strength: A1: 12 Alternating DB/KB step up A2: 16 Alternating bb woodchop rotation x 4 Conditioning: 3 rounds for accumulate calories on a 3 minute timer/ rest 90 seconds between 15 HSPU 10 x 10m shuttle MAX cals AB in remainder
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