Monday, June 3rd - Saturday, June 9th

Monday

(A) Back Squat – 70% x 5, 75% x 5, 80% x 6 – 9 reps

(B) AMRAP in 4 x 2, rest 2

·      5 chest to bar pull – ups

·      10 burpees

 

(C1) 3 x 35s weighted plank

(C2) SLDL – 3 x 6 – 8 reps

(D) 60s/side knee in corner stretch

 

Tuesday

(A) Tall snatch + Hang snatch + Overhead squat 10 x (1 + 1 + 1) OTM

(B) 5 rounds

·      20 Push ups

·      80 ft farmers carry

then

40 burpees

 (C) 100 sit-ups or 50 GHD sit ups

(D) stretch pecs 60s/side

Wednesday

(A) Push Press – 70% x 5, 75% x 5, 80% x 6 – 9 reps

(B)  AMRAP in 4 x 2, rest 2

·      10 push press

·      10 AB calories

AMRAP in 4 x2, rest 2

·      10 toes to bar

·      35 double - unders

 (C1) side plank - 3 x 30s

(C2) weighted sit ups – 3 x 15

Thursday

(A) Deadlift – 70% x 5, 75% x 5, 80% x 6 – 9 reps

(B)

50 wall ball

Run 800m

50 wall ball

 (C1) Hollow hold – 3 x 30s

(C2) knee in corner stretch, 60s/side

Friday

(A) Tall clean + Hang clean – 10 x (1 + 1 + 1)

(B) 6 x OT2M

·      5 thrusters

·      10 burpees

 (C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

00:00 – 30:00

AMRAP 30

Rest 45-60s between each movement;

Rest as needed after box jumps

 

3 Left Side Turkish Get Up

 

5 Speed Front Squats (choose weight that is challenging but also able to move quickly up and down w/o loss of position);

 

3 Right Side Turkish Get Up

 

3 strict supinated grip pull ups/L-pull up

 

5 high box jump + 10  heavy/higher wall balls

 

30:00 – 40:00

100s AB @85%

Rest 6:30

100s AB @85%

*try to match calories both times