Training 6-13-16 to 6-19-16

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Monday

A1: Front Squat @30x1 - 3, 3, 3, 3, 3
A2: Banded Shoulder Stretch 30s/side
+
3 Sets with no rest

30 Double under
12 DB Front Squat
12 Wtd Hanging Leg Raise
12 Burpee

Tuesday

A1: Jerk - 5, 3, 1, 5, 3, 1
A2: Foam Roll Lats 30s/side
+
4 Sets
1 Tough TGU/side
5 Strict Pull Up
20 Box Jump
30s FLR on ground
Rest 1

Wednesday

A1: Farmer/Waiter Walk 30m/side x 5
A2: Banded Shoulder Stretch 30s/side
B1: Windmill 8/side x 5
B2: Heavy WTD Plank 40s x 5
C: Assault Bike - 90s Maximum Effort for Calories x 4
*Complete at any point during class with a minimum of 8 minutes rest between sets


Thursday

A: Hang Clean + Clean - 2+1 x 8 OT2M
*same weight as last week
+
15 OTM 

Assault Bike - 10-15 Cals (30-45s strong effort)
Burpee Box Jump - 10
Toes to Bar - 8

Friday

A1: Back Squat @31x1 - 12, 5, 1, 12, 5, 1
*make second wave slightly heavier than first
A2: Banded Shoulder stretch 30s/side
+
18 OTM

Chin Above Bar Hold + Deadhang - 20s + 10s
Box Handstand Hold shoulder taps 30s
15 Russian KBS

Saturday

Partner Workout

2 Sets

AMRAP 5 Rest 1

Max Assault Bike Cals
15 Push Ups

AMRAP 5 Rest 1

Max Rower Cals
20 Sit Ups

AMRAP 5 Rest 1

Max Tire Flips
10 Burpee