Wednesday 6/20/18

Wednesday 6/20/18

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Power Snatch x1
*Building

C) AMRAP In 20 Min Of:
5 Power Snatch (70% of todays 1RM)
10 Burpee Over Bar
15 Pull-ups

Tuesday 6/19/18

Tuesday 6/19/18

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) EMOM For 24 Min Do:
Min 1 – DB Clean and Push Press x6 (50/35)
Min 2 – Wall Ball x15
Min 3 – Cal Ski x10/8
Min 4 – Rest

Monday 6/18/18

Monday 6/18/18

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 3 Sets
Ring Support Hold x20-30 Sec
Chin-up x10-12 @2121

C) For Time:
20 Toes To Bar
30 DB Snatch, R (50/35)
30 DB Snatch, L
20 Toes To Bar
30 Front Squats (115/75)

Sunday 6/17/18

Sunday 6/17/18

HAPPY FATHERS DAY!!

A) Coaches Choice Warm-Up

B) “Tabata”

8 Rounds Of Ea. Exercise

20 Sec Max DB Push Press (35/25)

rest 10 sec

20 Sec Max Sit-up

rest 10 sec

20 Sec Max Squat

rest 10 sec

20 Sec Max Cal Row

rest 10 sec

*Complete all 8 intervals of an exercise before moving onto the next movement.

Saturday 6/16/18

Saturday 6/16/18

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform

5 Rounds For Time Of:

20 DB Power Cleans (50/35)

20 Cal Assault Bike

20 Pull-ups

20 Handstand Push-ups

*Partition the reps however you please. Only 1 person can work at a time.

Friday 6/15/18

Friday 6/15/18

Happy 50th Birthday Steve!!

A) Coaches Choice Warm-Up

B) “Filthy Fifty”

For Time:

50 Box Jumps

50 Jumping Pull-Ups

50 KB Swings

50 Walking Lunges (total)

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Thursday 6/14/18

Thursday 6/14/18

A) Not For Time Do:

500 m Row

Samson Stretch Lunge x50ft

Spiderman Lunge x50ft

then do:

2 Sets Banded Rotator Cuff Ext Rotation x10 ea.

Banded Rotator Cuff Int Rotation x10 ea.

Inch Worm + Push-up x10

B) AMRAP In 12 Min Of:

50 Double Unders

4 Muscle-ups 30

Walking Lunges

rest 5 min

AMRAP In 12 Min Of:

4 Muscle-ups

15 Kettlebell Swings (53/35)

20 Walking Lunges

Wednesday 6/13/18

Wednesday 6/13/18

A) Coaches Choice Warm-Up

B) 5 Sets

Overhead Squat x2 @53×1

*Building

C) For Time:

9-15-21 reps of:

Overhead Squat (135/95)

Burpee Box Jump Over (24″/20″)

Tuesday 6/12/18

Tuesday 6/12/18

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 2RM Front Squat

C) Every 3 Min For 18 Min Do:

7 Toes To Bar

7 Deadlifts (135)

7 Power Cleans (135)

7 Push Press (135)

7 Toes To Bar

*Pick a pace and stick with it every set

Monday 6/11/18

Monday 6/11/18

A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets KB Windmill x6 ea. side
Star Plank x20 sec ea. side

B) EMOM For 12 Min Do:
Odd – Dragon Flag Hold x15-20 sec
Even – Strict Chin-up x5-6 @31×3

C) For Time:
50 Wall Balls (20/14)
40 Alt DB Snatch (50/35)
30 Cal Assault Bike