061724-062124

Monday

Snatch 

3 Position Snatch (Power or Squat)

8 Sets, with a new one every :90

 

Good Morning From Mexico 

EMOM 15

1: 5 Sandbag Clean to Shoulder 100/70

2: 2-3 Rope Climb

3: :30 Handstand Hold (freestanding ok)

 

Rx+: 150/100

Fitness: DB Hang Clean and Jerks

:30 DB, Plate OH Hold

:30 Pike Hold

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Tuesday

Georgia Time 

Every 4 Minutes x 6 Sets:

20/17 Calorie Ski/Row

100m Run

in remaining time:

Max Effort Toe to Bar

*Work for 3 minutes and mandatory rest for 1:00

Copperhead Road

8 Minute Flow

100' Dumbbell (2) Farmer Carry

:60 Plank

100' KB (2) Front Rack Carry

:30 Hollow Hold

Choose your weight on the carries. Any variation of plank is good.

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Wednesday

Plant a Seed 

3 Rounds:

10 Dumbbell Bench Press

25 Banded Tricep Pressdown

:20 Bottom of Rind Dip Hold

+

3 Rounds:

10 Pendlay Row

21's Dumbbell (2) Bicep Curl (7/7/7)

5/5 Single Arm Ring Row w/ Rotation

*21's = 7 reps from quad to waist, 7 reps from waist to shoulder, and 7 full reps.

Fireside 

5 Sets: (C2 Bike)

:30 @ Full Effort

:90 Rest/Walk (stay in the gym)

Let it rip for those :30, and fight through as fatigue sets in. Your cadence will probably slow in later rounds, which is by design.

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Thursday

For Time With a Partner

50 Pull-Ups

400 meter Run (split)

40 Thrusters (95/65 lb)

800 meter Run

40 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups

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Friday

Deadlift 

10-8-6-4-2

Start @ 50% ish and build to a heavy double.

Refer to two weeks ago (June 7th) as a gauge.

Megan's Cousin Meghan 

For Time:

21-15-9

Burpees

Kettlebell Swing 53/35

30-60-90

Double Under

 

Rx+:

70/53

 

Fitness:

60/90/120 Single Unders

 

Cap = 10 Minutes