061019-061419
Monday 061019
Strength/Skill
EMOM X 8
Min 1 - 1 Rope Climb
Min 2 - 3KB Strict Press + 3 KB Push Press
*Choose the most challenging variation. Advanced athletes should try and practice legless.
Workout
AMRAP X 15 10 KB Push Press (55/35)I(35/25)
2 Rope Climbs
15/12 Cal Row
Optional Finisher
For Quality
30 Glute Bridge Ups R. Leg
30 Glute Bridge Ups L. Leg
Tuesday 061119
Strength/Skill
5X5 (3030)
Use 70-75% of 5 RM For All Sets
Workout
RipCord
4 Rounds For Time
15 Chest to Bar Pull-Ups
15 Deadlifts (185/125)I(155/105)
400m Run
Wednesday 061219
Strength/Skill
Snatch Complex
EMOM X 10
Hang Power Snatch
+ Hang Squat Snatch
+
Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets. Workout
For Time
80 Double Unders
20 Burpee over bar
20 Hang Power Snatches (95/65)I(65/45)
20 Overhead Squats (Same loading as HPS)
20 Hang Power Snatches (95/65)I(65/45)
20 Burpee over bar
80 Double Unders
Thursday 061319
Strength/Skill
Skill Practice
EMOM X 10
Min 1 - :40 Practice GOAT 1
Min 2 - :40 Practice GOAT 2
*GOAT 1 Options
Muscle Up
Strict TTB Pistol
L-Sit from paralletts
GOAT 2
HSPU H.S Hold
H.S Walk
Workout
EMOM X 15
Min 1 - 20 Wall Balls
Min 2 - 20 Overhead WB Lunges
Min 3 - 3 Wall Walks
Friday 061419
5 Sets
AMRAP X 4
10 Cal Bike/Row
5 Single DB Front Squat (Heavy, Athletes Choice Loading)*
-Rest 1:00 b/t Sets-
*DB Held across Chest
Finisher
100 Ab-Mat Sit Ups
