Monday 6/13
“Primer”
3X Rowling
Then 3 Rounds
3 Strict Press + 3 Jerk Balances
5 Front Squats
:20 Hollow Hang + 5 Arch Hollow Kips
5/5 Hip 90/90
“Strength”
In 15:00-20:00
Jerk Balance
3×5 @ 50%
Jerk
4×2 @ 60-70%
“Conditioning”
EMOM x 16
Min 1: 25 Box Jumps
Min 2: Max Rep Sit-Ups
Min 3: 30 Russian KBS
Min 4: Rest
Tuesday 6/14
“Primer”
6:00 AMRAP
3 Ring Rows
3/3 Spiderman Lunge + Reach
5 Air Squats
10 TTJJ
10 Hollow Body Rocks
-Then-
3 Rounds
3 Clean Deadlift
3 Clean Pulls
3 High Hang Cleans
3 Hang Cleans
“Strength”
in 15:00-20:00
Clean
4×2 @ 70-80% 1 RM Clean
Clean Pull
4×2 @ 80-100% 1 RM Clean
“Conditioning”
Jackie
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
(12:00 Cap)
Wednesday 6/15
“Primer”
Line Drills
PVC Circle Game
“Conditioning”
Partner WOD
20:00 AMRAP
1:00 Shuttle Runs
1:00 Farmers Carry (70s/53s)
1:00 Bike Calories
1:00 Front Rack Hold (70s/53s)
*Trade Every 30 seconds
Rest 5:00
3 Rounds For Quality:
10 Barbell Bicep Curls
10 Banded Tricep Extensions
10 Dumbbell Lateral Raises
Thursday 6/16
“Primer”
1:00 Bottom of Squat Hold
1:00 Hip 90/90
1:00 Pigeon Each Side
-Then-
5:00 AMRAP
3 Front Squat (32X1)
10 Penguin Jumps
2/2 Turkish Get-Ups (light)
“Strength”
Front Squat
E2MOM x 5
2 @ 70% (32X1)
“Conditioning”
10 AMRAP
30 Double Unders
20 SA OH DB Walking Lunges (50/35)
*For the lunges, walk out 10 away from the rig, turn and come back towards the rig for the remaining 10 rep.
Friday 6/17
“Primer”
1:00 Banded Lat Stretch Each
1:00 PVC Pass Throughs
1:00 PVC Goodmornings
-Then-
3 Rounds
3 Snatch Pulls
3 Power Snatch
3 BTN Push Press
3 OHS (3 Second Pause in bottom)
“Strength”
E2MOM x 5
2 Snatch Pull + 1 PS
@ 75%
“Conditioning”
50/40 Calorie Row
REST 1:00
4 Rounds:
5 Power Snatches (135/95)
7 Strict Pull-ups
9 Burpees
REST 1:00
Saturday 6/18
“Conditioning”
Every 6:00 For 30:00
400m Run
10 Back Squat (40%)
5/5 KB Bent Over Row (Heavy)
10 V-Ups or Gymnastics Crunch
