Workouts for Week of June 27 - July 2

June 26, 2016

 

Monday

Front Squat (all reps with a 3 count pause in the bottom): 3x5@60%
5 Man Makers - stay relatively light

3 Rounds of 1:00/station & :30 Rest/Transition For Calories Rowed:
Exercise Ball Wall Handstand Presses
Heavy Thrusters (from rack...if bar hits floor, 10 burpees immediately)
Slamball Side Twists
Rowing For Calories

 

Tuesday

3 Rounds:
200' Sled Pull
4x:15 Exercise Ball Plank Holds
12 Glute Bridges w/ Barbell
Progressive Bar Muscle Up Drills

7:00 AMRAP:
10 power snatches (75/55#)
3 bar muscle-ups

Wednesday

10:00 Alternating EMOM:
:30 Archer Pushup Progressions
1 SLOW Hanging knee tuck to toes to bar+5 Weighted Box Jumps

For Time:
100 Double Unders
2 Touch & Go Power Cleans @ 80% max
25 Pushups
2 Touch & Go Power Cleans @ 80% max
50 Vertical Plate Presses
2 Touch & Go Power Cleans @ 80% max
25 Pushups
2 Touch & Go Power Cleans @ 80% max
100 Double Unders
2 Touch & Go Power Cleans @ 80% max

*if you do not perform your cleans touch & go, you are penalized with 10 immediate burpees


Thursday
Deadlift 5x1@85%

 

Pistol Skill Work

 

Friday 

8:00 EMOM of 1 Snatch Balance + 1 Overhead Squat (for mobility, balance, and technique) into...
12:00 To Max Shoulder To Overhead from the rack

For Time:
1,000 Meter Row
50 Thrusters w/ an empty bar
30 Pullups (band if needed)

 

Saturday - NO CLASS TO CELEBRATE 4TH OF JULY WEEKEND!


 

 


 

 


 

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