Workouts for Week of June 20 - June 25

June 20, 2016

 

Monday

Back Squat (all reps with a 3 count pause in the bottom): 5x55%, 5x65%, 5x75%
Chest Supported Dumbbell Rows

8:00 for:
Buy In of 9 Ring Muscle Ups/Ring Dips Into AMRAP
8 Strict Pushups (elevate hands if needed)
8 Jumping Air Squats
 

Tuesday

EMOM for 6 Sets:
3/arm Kettlebell Snatches
EMOM for 6 Sets:
3/arm Dumbbell Split Snatches

For Time:
600 Meter Run w/ medball (in 2x300s)
60 Russian Kettlebell Swings
600 Meter Run (in 2x300s)


Wednesday

EMOM for 6 Sets:
3 Strict Ring Dips
EMOM for 6 Sets:
3 Kipping Ring Dips

:30 Max Effort Strict Handstand Pushups/Negatives/Box
:30 Rest, Immediately Into:
3 Rounds w/ 2:00 Rest Between:
12 Box Step Up Jump Overs
Strict Handstand Pushups w/ half of max effort reps


Thursday
Deadlift 5x3@80%

 

Bar Muscle Up Skill Work

 

Friday 

3:00 To Warm Up To Starting Weight

12:00 EMOM:
0:00 - 4:00 2 Push Press
4:00 - 8:00 2 Push Jerk
8:00 - 12:00 2 Split Jerk
*start with 70% push press max & increase if able

For Time:
Modest Mouse:
60 Wallballs (14/10# any height)
30 Pullups (squat rack variation)

Adapting & Aspiring:
80 Wallballs (20/14# to 9')
40 Pullups (squat rack variation)

Competitive Edge:
100 Wallballs (20/14# to 10')
50 Pullups (any style)

*we did this May 27th

 

Saturday - FREE 9am Class

Altogether as a group, boot camp style:
Ball Slams
Plank Hold On Slamball
Slamball Carry
Climbers On Slamball


 

 


 

 


 

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