060319-060719
Monday 060319
For Time
180 Dubs
60 KB Swings (55/35)
40 Box Jump Overs (24/20)
20 Muscle Ups
40 Box Jump Overs (24/20)
60 KB Swings (55/35)
180 Dubs
Time Cap
25:00
Tuesday 060419
Strength/Skill
Extended Warm Up
Power Clean
Build Quickly to Heaviest workout weight for 2 Sets of 3 Singles
Workout
2 Sets
20 Power Cleans (135/95)I(95/65)
15 Burpees
15 Power Cleans (155/105)I(135/95)
15 Burpees
10 Power Cleans (185/125)I(155/105)
15 Burpees
Core Finisher
3 Sets
10 Barbell Rollouts
20 Hollow Rocks
Wednesday 060519
Strength/Skill
Every 2:00 for 4 Sets
1 Power Snatch + 2 OHS + 1 Squat Snatch
*Keep Loading light to moderate. This is practice.
Each Complex should be done unbroken.
5 Rounds For Time
400m Run
15 OHS (95/65)I(65/45)
20:00 Cap
Thursday 060619
Workout
Tabata
8 Sets; :20 Work/:10 Rest
Tabata 1 - Bike
Tabata 2 - Lunges
Tabata 3 - Toe To Bar
Tabata 4 - Push Ups
Tabata 5 - Pull Ups
Suns Out Guns Out Finisher
Alternating tabata
T1 - Banded Tricep Pull Down T2 - Double DB Curl (Light)
8 Sets Each, alternating movements.
Rest 1:00 b/t Tabatas
Friday 060719
Strength/ Skill
3-3-3-3-3
Push Jerk
*Bar is Taken from the ground. Building each set. Start light to moderate and end slightly above workout weight.
Workout
For Time
3-6-9-12-9-6-3
Push Jerk
15 Cal Row After Every Set
15:00 Cap
