MONDAY
Strength: A1: 10 BB step ups A2: 5 ring dips x 4 Conditioning: Row 1km 100 wall balls Run 1km TUESDAY Strength Deadlift 3rm (10 minutes) Then max unbroken @ 60% Conditioning: 3 rounds for accumulate reps on a 3 minute timer/ rest 90 between 15 pullups (rx+ CTB) 50 double unders Max power snatch @ 60/40kg WEDNESDAY 'Goat' EMOM x 7 Hero WOD Wednesday 'Kalsu' 100 thrusters @ 60/40kg *EMOM 5 burpees Scale like weight as needed SWOD Back squat 6,6,4,4,2,2 5 rounds for time 30m suitcase walk (15m l/ 15m r) @ 50/30 7 front squat @ 90/60kg *from racks THURSDAY Strength: Hang power clean 3rm (10 minutes) Then max unbroken @ 60% Conditioning: 4 rounds for total time (including rest) 10 T2B 15 box jump overs @ 60/50cm 20 deadlifts @ 50/35kg Run 200m Rest 1 minute FRIDAY Strength: A1: 5 DB single arm strict press A2: 10 BB lateral lunge x 4 Conditioning: 2 rounds 50 HR pushups 25 OHS @ 35/25kg 50 abmat situp 25/20 cal AB SATURDAY In teams of 3: 100 CAL ROW 100 Wall Balls 80 CALS AB 80 Front Squats (60/40) 60 CAL ROW 60 Box Jumps 40 CALS AB 40 STO (60/40) 20 CALS ROW 20 Burpees Over Bar (pairs)
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