Training: 1st-7th July
Jun 28, 2019MONDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Hang Snatch
WOD:
3 Rounds for time of: (16min CAP)
Run 400m
7 Hang Power Snatches, 60kg (40kg)
21 Wallballs, 20lb (14lb)
Rx’d + = 70kg (50kg)
Rx’d - = 50kg (35kg)
Post results to comments.
………………………………………………………
TUESDAY
Lifting:
13mins to complete: 7x1 Split Jerk- Increase the weight each set
WOD:
24-18-12 reps for time of: (16min CAP)
Single Arm DB Clean & Jerk, you choose the weight
Toes to Bar
20m Handstand Walk
Rx’d - = 60sec Handstand Hold
Post results to comments.
………………………………………………………
WEDNESDAY
Strength:
13mins to complete: 1RM Back Squat
Or
Spend 13 minutes working on any gymnastics movement
WOD:
For time: (17min CAP)
50 Barbell Thrusters, 20kg (15kg)
50 Box Jumps, 24” (20”)
50 Double Unders
50 Alternating Pistol Squats/ Air Squats
Post results to comments.
………………………………………………………
THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 5 Bench Press- Increase the weight each set
Min 2: 3 Deadlifts- Increase the weight each set
Min 3: Rest
WOD:
5 Rounds for time of: (18min CAP)
12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
12 Handstand Push-ups
Rx’d + = Strict HSPU
Rx’d - = 60kg (40kg)
Post results to comments.
………………………………………………………
FRIDAY
Strength:
13mins to complete: 4x3 Front Squat- Increase the weight each set
WOD:
“Ryan”
5 Rounds for time of: (20min CAP)
7 Muscle-ups
21 Burpees
Rx’d - = 7 Strict Pull-ups + 14 Push-ups
Post results to comments.
………………………………………………………
SATURDAY
Lifting:
13mins to work up to a Heavy Single Clean & Jerk
Partner WOD:
15min AMRAP of:
10 KB Swings, 24kg (16kg)
8 KB Goblet Squats, 24kg (16kg)
6 Knees to Elbows
-Alternate rounds with your partner.
Rx’d + = 32kg (24kg)
Post results to comments.
………………………………………………………
SUNDAY
Rest
10 Days for $10
Fill out the form below to claim now!
