MONDAY Strength: Back squat Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 2 rounds 25 T2B 50 walking lunges with single arm kb rack @ 24/16kg TUESDAY A1: 20m farmers carry A2: 5 strict press x 4 AMRAP in 12 minutes Row 1.5km (buy in) 20 abmat situp 30 double unders 20 kb swings @ 24/16kg WEDNESDAY Goat' EMOM x 7 Hero WOD Wednesday 'Abbate' For Time 1.6km Run 21 Clean-and-Jerk @ 70/47.5kg 800 Meter Run 21 Clean-and-Jerk @ 70/47.5kg 1.6km Run SWOD Hang squat clean *hold load across each rep 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Clean pull 3,3,3,3,3 3 rounds for weight/ qlty Heavy sled push 10 bent over row 50 waiter walk r/l THURSDAY Strength: A1: 1-3 Rope climb *scale as needed Rx+ legless A2: 5 bench press x 4 Conditioning: 1: AMRAP Max unbroken pullups Rest Max pushups 1 minute Then 2: AMRAP in 3 minutes 5 pullups 5 burpees FRIDAY Strength: OHS Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 4 rounds 15 box jumps @ 60/50cm 12 front squat @ 52.5/35kg 9 power snatch @ 52.5/35kg SATURDAY IN PAIRS: 1) AMRAP in 9 mins Buy in - 100/80 CALS AB MAX Wall balls in remainder 2) AMRAP in 9 mins Buy in 1km RUN MAX Burpees together in remainder 3) AMRAP in 9 mins Buy in - ROW 1.2km MAX Sandbag lunges in remainder
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