Programming Week of June 18-22, 2018

Monday:

Warm Up:

3 Rounds of:

5 Push Ups

5 Toes to bar (practice, or strict)

100m Run

5 PVC Thrusters

Warrior Squats – 10 each arm

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Strength: Thruster 3-3-3-3-3

WOD:

Complete as many rounds as possible in 20 mins of:

20 Wall Balls, 20/14 lbs, 10/9 in

10 Row Calories

20 Burpees

10 Toes-to-bars

Tuesday:

Warm Up:

With a running clock do 2 rounds of

30 sec Jumping Jacks/30 sec squat hold
30 sec Lunges/30 sec Samson Stretch
30 sec down dog/Up dog/30 sec plank hold
30 sec sit ups/30 sec hollow hold
1 min rest/stretch

Strength: Split Jerk 1-1-1-1-1-1-1

WOD:

3 rounds for time of:

Run, 400 m

20 Dumbbell Front Rack Walking Lunges, 50/35 lbs

10 Dumbbell Clean & Jerks, 50/35 lbs

Wednesday

Warm Up:

Row 250
Run 200
Jump Rope 1 min
2 rounds (yes do each one of these)

Then 2 rounds of 
10 Good Mornings
10 Squats
10 Push Ups

Strength: Close Grip Bench Press 5-5-5-5-5

WOD:

5 rounds for time of:

40 Double Unders

30 Box Jumps, 24/20 in

20 Kettlebell Swings, 1.5/1 pood (70/53)

Thursday

Warm Up: 400m Run

10 PVC pull overs
10 OH Squats
10 False Grip Ring Rows
2-3 rounds

Gymnastics: Ring Support/MU transition/Ring Dip/kipping ring pull up

Burgener Warm Up with barbell 1x

Strength: Hang Squat Snatch 3-3-3-3-3

WOD:

Amanda

9-7-5 reps, for time of:

Muscle-up

Squat Snatch, 135/95 lbs

Friday

Warm Up:

Cardio/ Core Grinder

1 min at each station:

Row
Bike
Flutter Kicks
Superman
Russian Twists
Hollow Hold
Mountain Climbers
L-Sit

Then 30 sec at each with a 15 sec transition

Strength:  Clean High Pull 3-3-3-3-3

WOD: For 5 cycles:

AMRAP in 3 mins of:

3 Sumo Deadlift High-pulls, 95/65 lbs

6 Push-ups

9 V-Ups

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

 




Request Information Now!