MONDAY
Strength: 10 Deadlift (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: 100 double unders 50 kb swings @ 24/16kg 25 burpees 100 double unders 50 pushups 25 pullups TUESDAY Strength: A1: 10 back rack lunge A2: 5 Single arm dB/kb strict press x 4 Conditioning: Every 4 minutes on a running clock for accumulate reps 0-4: Run 400m/ max wall balls 4-8: Run 400m/ max abmat situp 8-12: Run 400m/ max OH plate lunge @ 20/15kg WEDNESDAY Strength: 10 power clean (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: AMRAP in 10 minutes 50/40 cal AB 40 box jump overs 30 T2B 20 hang squat clean 10 power snatch Rx = 60/40kg *score is total reps completed SWOD Snatch 1 EMOM x 10 Squat Clean + split jerk 1 EMOM x 10 3 RFQ 12 strict press 12 strict let raise 12 alt dB curls THURSDAY Strength: A1: 8 floor press A2: 6-8 rope pullups x 4 Conditioning: 4 x 3 minute rounds resting 1 minute between each 1 minute accumulate plank Max HSPU remainder 1 minute accumulate plank Max cals Row in remainder 1 minute accumulate plank Max push jerk @ 60/40kg in remainder 1 minute accumulate plank Max in 10m shuttle in remainder FRIDAY Strength: 10 front squat (unbroken) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: EMOM x 15 (5 rounds) 1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg 2: 1 round Cindy (pullups, pushups, air squats) 3: 40 sled (2 x 20m) @ 100/70kg *choose maintainable loading/rep scheme
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