A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S
A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total
B) EMOM x 10 min
E: 4-8 T2B
O: Row 12/9 cal
C) 3 rounds not for time:
– 2 laps farmers carry AHAP
– 3 tough TGUP/side; rest as needed
A) 6 sets:
1 front squat @ 24X1 + 2 front squats; R2M
*Try and keep the same weight or go heavier than last week.
B) EMOM x 6 min
– 5 TnG power snatches (moderately heavy)
+
8 min AMRAP @ 80-90%:
– 12 Russian Kettlebell Swings 70/53
– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53
A) Every 90 seconds, for 15 minutes (10 sets):
– 2 x split jerk
(Pause for 2 full seconds in the receiving position before recovering)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
+
Every 5 minutes, for 20 minutes (4 sets) of:
– Run 400 Meters
– 10 Alternating DB snatch (50-70/25-45)
– 10 Ring dips
– 10 Box jump – SD 24/20”
*If you can’t keep up with the time limit perform as AMRAP.
A) Power clean 1.1.1.1 x4; R15S/3m
(compare to 6/10 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R3M x 4 sets
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011
– Rest 30 seconds
– Seated Leg Curls with Band x 12-15 reps @ 2011
Rest as needed
Monday 6/15
A) Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
B) EMOM x 10 min
E: 5 heavy thrusters (135/95, 115/75, 95/55)
O: 4-8 CTB pull-ups
+
6 min AMRAP:
– 5 burpees
– 30 DUs (60 singles)
Tuesday 6/16
A) Power clean 1.1.1.1 x4; R15S/3m
(compare to 6/10 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R3M x 4 sets
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011
– Rest 30 seconds
– Seated Leg Curls with Band x 12-15 reps @ 2011
Rest as needed
Wednesday 6/17
A) Every 90 seconds, for 15 minutes (10 sets):
– 2 x split jerk
(Pause for 2 full seconds in the receiving position before recovering)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
+
Every 5 minutes, for 20 minutes (4 sets) of:
– Run 400 Meters
– 10 Alternating DB snatch (50-70/25-45)
– 10 Ring dips
– 10 Box jump – SD 24/20”
*If you can’t keep up with the time limit perform as AMRAP.
Thursday 6/18
A) 6 sets:
1 front squat @ 24X1 + 2 front squats; R2M
*Try and keep the same weight or go heavier than last week.
B) EMOM x 6 min
– 5 TnG power snatches (moderately heavy)
+
8 min AMRAP @ 80-90%:
– 12 Russian Kettlebell Swings 70/53
– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53
Friday 6/19
A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S
A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total
B) EMOM x 10 min
E: 4-8 T2B
O: Row 12/9 cal
C) 3 rounds not for time:
– 16 alternating BB front rack reverse lunges (heavy – build per set if able)
– 1 lap waiter walk; R60-90S
Extra Credit
Strength
A) Overhead Squat
– 5 sets of 3 reps @ 20X1; R2-3M – build as heavy as possible
B) Every two minutes, for 16 minutes (8 sets):
– High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
*For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
Conditioning
Four sets of:
– run 800 Meters @ 90% effort
– walk/rest 3 min (same pace each set)
Skill
– Work on double unders. If you have them, spend 5 minutes trying to get to your next milestone (ex 50 UB or 100 UB).
A) Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
B) EMOM x 10 min
E: 5 heavy thrusters (135/95, 115/75, 95/55)
O: 4-8 CTB pull-ups
+
6 min AMRAP:
– 5 burpees
– 30 DUs (60 singles)
A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S
A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M
B) EMOM x 14 min
E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)
O: Weighted pull-up 2-3 reps
C) 3 rounds:
– 6-8 BB hip thrusts @20X1; R30S
– 1 lap waiter walk; R60-90S
A) 6 sets:
1 front squat @ 24X1 + 1 front squat; R2M
+
21-15-9 reps for time:
– thruster 95/65
– row for cal
+
20 tough TGUPs, solid pace, switch hands each rep