top of page

June 13-June 19

Monday

A. 2 TNG Power Snatch (or Clean)+1 Squat

8 sets@65%

B. Power Clean+FS+Hang Clean+Jerk

8 sets@65%


120 DU

40 OHS@75/55

12 MU OR 24 Dips

40 Power Snatch@75/55

8 MU or 16 Dips


Tuesday

4 rounds

6-5-4

Pull Up

Thruster@95/65 (rounds 1&3), HPC(rounds2&4)


2-4-6-8

Wall Walk

10-12-14-16

DB Thrusters/DB HPC


IF TIME

10 min EMOM

minute one-10 GHD

minute two-25 FT DB walking Lunge-heavyish


Wednesday

A. 1 Strict Press+2 Push Press+3 Push Press-10 sets@60% of push press or jerk depending on OH strength


24 min AMRAP

8 Devil Press

32/22 Cal Row

64 DU


Thursday

12 min AMRAP

12/9 cal Bike

14 reverse lunges

12 hollow rocks

10 ring rows

8 push ups


5 min AMRAP

Run 800M

then AMRAP any other machine until 5 minutes

rest 2 min

x3-5 rounds


Friday

A. 1 Snatch+2OHS (1 Clean+2 FS)-8 sets @65%

B. FSx4x4@70%


100 Bar facing burpees-every 2 minutes complete 2 squat snatch or cleans


Saturday

Teams of 2

Run 800M

16 Deadlifts

16 Bench Press

32 STO

32 T2B

64 Air Squats

64 Push Ups

*each round complete 4 rope climbs





63 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page