Monday, June 3rd - Saturday, June 8th

Monday


(A) Barbell reverse lunge - 5 x 3/leg


(B) 3 RFT

  • run 400m

  • 20 wall ball

  • 10 burpees


(C) Knee in corner stretch - 60s/each

Tuesday


HSPU progression; only progress to the next step if you can maintain hollow position, and press out of bottom without resting on your head.

  1. Pike push up

  2. Knee on Box

  3. Feet on box

  4. Against wall with ABMAT

  5. Against wall, no ABMAT

  6. Off Paralettes


(A1) HSPU - 5 x 3

(A2) Strict Pull up - 5 x 3


(B) AMRAP in 8 minutes

  • 8 DB push press

  • 8 pull ups

  • 8 box jumps

Wednesday


(A) OT2M x 6, starting with 1 rep of each, and ascending by 1 rep each interval (1 + 1 + 1 + 1, 2 + 2 + 2 + 2…) without coming off of the bar, or losing rhythm. Quality reps, not for time. Start back at 1 if you can’t add reps.

  • beat swing

  • bent knee toes to bar

  • pike toes to bar

  • beat swing

(B) Row 5k or 5 miles Assault bike

Thursday

(A) Hang clean + Front squat - 10 x (1 + 1) OTM

(B) 5 rounds as fast as possible, resting as needed between rounds

  • 7 deadlifts, ~65 - 70% of 1RM

  • 10 burpees over bar

  • 30 double unders


Friday 

8 minutes: move through at your own pace for quality reps

  • 10 arms circle forward

  • 10 arm circles backward

  • 25ft bear crawl

  • 25ft inch worm with push up

  • 10 beat swings

  • 10 ring rows

(A) Strict Press - 5 x 5

(B) Strict pull ups - 5 x 3 @ 13X3

(C) 12 minutes, for quality reps

  • 5 strict toes to bar

  • 8 push ups @ 21X1

  • 12 air squat

Saturday


(A)Front squat - 5 x 3 at same weight, ~ 75 - 80% of 1RM

(B) AMRAP in 20 minutes

  • 20 DB snatch

  • 20 Kettlebell swings

  • 20 walking lunges

  • Run 200m