The Week of: 06-10-19

Monday: 10-JUN-19

Strength

E2MOM 10

3 Pause Front Squats @ 70-75% of 1RM

-rest 5 min-

E2MOM 10

10 Deadlifts @ 70-75% of 1RM

*goal is to do these 10 reps TnG, scale your weight appropriately

Conditioning

3 RFT:

8 Squat Cleans (165/115#)

16 TTB

*9 minute cap

 

 

Tuesday: 11-JUN-19

Conditioning

AMRAP 35

200m Run

20 WBS (20/14#)

1 Squat Snatch

*rest 1 minute after each round to change weight; increasing in weight each round

 

 

Wednesday: 12-JUN-19

Conditioning

For time:

200 Double Unders

Then;

3 Rounds:

50 Air Squats

8 RMU

10 Dbl DB Snatch (50/35#)

Then;

200 Double Unders

*22 minute cap

Midline

For time:

100 Hollow Rocks

200 Hanging Flutter Kicks

300 Russian Twists

 

 

Thursday: 13-JUN-19

Conditioning

Alt EMOM 20

20/15 Calorie Row

15 Burpees

Strength

E2MOM 12

5 Bench Press @ AHAP

10 Pendlay Row @ AHAP

 

 

Friday: 14-JUN-19

Conditioning

AMRAP 7

2 Thrusters (95/65#)

1 Rope Climb

4 Thrusters

1 Rope Climb

6 Thrusters

1 Rope Climb

8 Thrusters

2 Rope Climbs

10 Thrusters

2 Rope Climbs

12 Thrusters

2 Rope Climbs…

-rest 5 minutes-

AMRAP 7

2 SDHP (95/65#)

1 Rope Climb

4 SDHP

1 Rope Climb

6 SDHP

1 Rope Climb

8 SDHP

2 Rope Climbs

10 SDHP

2 Rope Climbs

12 SDHP

2 Rope Climbs…

*score is total reps completed

Strength:

With a partner; complete:

4x 8 – Bulgarian Squats (8R/8L) @ AHAP

*you go, I go sets with partner

 

 

Saturday: 15-JUN-19

Conditioning

With a partner; complete:

AMRAP 30

100 Calorie AB

50 Box Step Overs (50/35#) (24/20”)

75 Pull-ups

50 BJO (24/20”)

*score is total reps completed