June 10th - June 15th

Monday

Strength:

Back squats (off 95% of 1rm)
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

WOD

10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs 24/20
3 handstands after each round
10 minute time cap

Tuesday

Skill
15 Minutes
Hollow Swings /TTB/ Pull-ups/C2B/ Muscle Up Progressions
*working towards MU*

WOD

"Helen"
3 Rounds
400m Run
21 KB swings 53/35
12 pull-ups

Wenesday

Strength:
Bench (off 95% of 1RM)

5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3+ @ 90%

WOD

"Randy"
75 Power Snatches 75/55
For Time / 10 Minute Time cap


Thursday

Strength:

10Min EMOTM
Odd Min: 35 Double unders
Even Min: 1 Power clean + 2 lunges 115/75

WOD

Every 4 Minutes for 16 minutes:
Run 400m
AMRAP Sit-Ups


Friday

Strength:

Deadlift (off 95% of 1RM)

5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 + @ 90%

WOD:

"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Saturday

Partner Monster Mash

800m Farmers Carry 53/35
400m Front rack carry 53/35
200m Overhead carry 53/35

Rest 5 Minutes

5 Rounds for time of
35 Double Unders
30 Air Squats
25 Wallball 20/14
20 Chest to Bar Pull-Ups
15 power snatch 115/75

Rest 5 Minutes

14Min AMRAP
10/8 Cal Row
8 burpees over barbell
6 Hang power cleans 155/105

Workout 1: the pair of athletes can break up the 800,400, and 200 any way the want but you must complete the distance you are on BEFORE you start the next. Ex 800m is DONE before non working athlete starts on the 400m

Workout 2: partner A will begin with the 35 double unders, partner B will do the 30 air squats and they will alternate movements. For round 2 it should be partner B starting the 35 double unders, so they continue to alternate movements throughout all 5 rounds.

Workout 3: partner A does one round then tags out and Partner B does one round. This continues for 14 minutes.