2018-07-01

Mon
Every 90sec for 6 Rounds
25 DU + 2 Sq Snatch (or just focus on Power Snatch + OHS)
add weight as able

Every 3min for 3 Rounds
24 Wall Balls
12 Burpees

Every 3min for 3 Rounds
30 OH Lunges with plate
15 Box Jumps

Every 3min for 4 Rounds
12/9 Cal Bike
12 T2B
12 OHS with empty bar (if 2 Rounds are easy then add weight but not before)

*Rest 3min Between Sections

Tues
Every 2min for 10min
3 Sumo DL High Pull (practice at workout weight)
6 Bench Press
3 Power Clean (add weight to bench and clean as warranted)

EMOM x 10min
Odd: 12/9 Cal Row
Even: 60 Double Unders (or stop after 35 sec)

10min AMRAP
6 Cals Bike
6 SDHP
6 Lateral Burpees Over the Bar

(Time cap of 10min)
100 Single Arm DB Hang Clean and Jerk
EMOM complete 5 V-Ups

*Rest 3min Between Sections

Wed – No classes but open gym from 9-11. Here’s a workout if you’re looking for something to do
15min AMRAP
1 Rope Climb
10/7 Cals Bike
15 Hand Release Push-Ups

Rest 5min then
w/ a partner 10 sets each
10 bicep curls empty bar
pass back and forth
then
EMOM for 10min
Sled Push Sprint 75′

Thurs
0-10min
EMOTM 8min
2 Pause Front Sq

10-20min
3 Rounds
200m Run
200m Row

20-30min
30-20-10
DB Thrusters (35/20 max)
Pull-Ups

30-40min
40-30-20-10
Lateral Lunges
Sit-Ups

40-46min
AMRAP:
10 Air Squats
10 Slam Balls

Fri
10min
Muscle Up/Pull-up/Handstand Practice
*Pick something and do some intentional practice

15min AMRAP
10 Double DB/KB Push Press
10 Russian Kettlebell Swings (go heavy 70/53)
10 Box Step Ups with your DB/KBs (Left + Right = 2)

10min AMRAP
5 Cal Row
5 Goblet Squats (use heavy KB/DB)
5 Burpee
*Add 1 rep after each round

5min AMRAP
8 Wall Balls 20/14
8 Alt. Hang DB Snatches 50/35

*Rest 3min between sections

Sat/Sun
w/ a partner (one person works at a time)
30 Rounds
5 Wall Ball
3 HSPU
1 heavy Power Clean
then (break up however)
Run 800m together
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800m together
then
400m Farmer Carry with 1 heavy KB
100 Russian heavy KB Swings
400m Farmer Carry with 1 heavy KB