6/3/2019 - 6/9/2019

Week of 6/3-6/9


ANNOUNCEMENTS

Screenshot 2019-06-02 13.24.58.png

Monday
5x10 Bent over barbell rows 2 sec pause @ top
R60s
+
Every 4min x 6sets
30s for Max Reps
KB/DB DL (70/53)
R90s
30s for Max Reps
Burpees
R90s

*Record total reps each set


Tuesday
Not for time
50-40-30-20-10
Unbroken Double Unders (start over if you miss)
Alternating Seated Hammer Curls (Ex: 25/25 = 50)
Ab Mat Sit Ups
*20min Cap
+
4 rounds Alternating with a Partner
1000/900m Row (2 rounds each)

4:15 cap per round


Wednesday
E2MOM x10min
10/side
Split Squat (wtd if tech permits)
+
Split Squat (wtd if tech permits)
Amrap 30min
Teams of 3*
75 DB Thrusters (50/35)
30 Burpee Box Jump Overs
30 C2b > Pullup > Jumping C2b

*rep scheme
25 DB thrusters @ a time
10 Burpee Box Jump @ a time
10 C2b @ a time


Thursday
400m Run
40 RKBS (70/53)
40 Box Jump Step Down
40 Ring Rows
400m Run
30 RKBS (70/53)
30 Box Jump Step Down
30 Ring Rows
400m Run
20 RKBS (70/53)
20 Box Jump Step Down
20 Ring Rows
400m Run
10 RKBS (70/53)
10 Box Jump Step Down
10 Ring Rows

*25min cap


Friday
5 sets
A1)10/side
DB Ext Rotation Hold
A2)20-30sec Knee Raise Hold
+
21-15-9
HSPU
Strict Pullups


Saturday
9am Strength Saturdays
F
ront Squat (25min to complete)
8,8.6,6,4,4
R3min
+
5x12
DB/KB RDL @4110
R~60s
+
100 Filly Sit Ups

Saturday Community Class
For time
800m Run
Rest Double Work
800m Run
+
800m Row
Rest Double Work
800m Row


SUNDAY Skills with Zach 11am - 12pm
Kipping
Kipping Pullups/C2b