060324-060724

Monday

Back Squat 

5 x 8 @ 55-65%

into

50 Double Unders (after each set)

ISO ISO ISO 

3 Rounds:

:60 Wall Sit Hold

:30 Hanging Knee Tuck or L-Sit Hold

:30 Ring Support Hold (@ Top)

 

*scale ring support hold with a plank.

Rest as needed to maintain quality.

Slow is smooth and smooth is fast.

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Tuesday

Hot Route 

EMOM 12

1: 10 Dumbbell (2) Bench Press

2: 16 Alternating Kettlebell (2) Gorilla Row

3: Rest

Uncomfortable

For Time:

800m Run

30 Burpee Burpee Chest to Bar

800m Run

 

Rx+:

30 Burpee Bar Muscle Up

 

Fitness:

Burpee Pull Up or 30 Burpees + Ring Row

Cap = 16 Minutes

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Wednesday

Huddle 

AMRAP 25 With a Partner

then,

2 Rounds:

30 Box Jumps 24/20"

30 Kettlebell Swings 53/35

then,

2000/1600m C2 Bike

then,

2 Rounds:

30 Pull Ups

30 Push Ups

then,

1000/800m Ski

then,

2 Rounds:

30 Double KB Deadlifts

30 Kettlebell Goblet Squats

then,

1000/800m Row

 

RX+:

30/24'

70/53

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Thursday

Blitz 

Every 3 Minutes x 6 Sets:

5 Barbell Thruster 95/65

7 Lateral Burpee Over Bar

100m Run

 

Rx+:

135/95

200m Run

Strength

12 Minutes to build to a heavy 3-rep thruster

*yes, strength after the workout today

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Friday

Deadlift 

2 x 5 @ 70-75%

2 x 3 @ 80%

2 x 2 @ 85-90%

Touchdown 

AMRAP 8

5-10-15-20-25 etc..

Toe to Bar

4 Wall Walks

Rx+:

50' Handstand Walk

 

Fitness:

Hanging Knee Raise

50' Bearcrawl or 4-8 Inchworm + Push ups