Week of June 29

 In Sneak Peek

MON

TUE

WED

THUR

FRI

SAT

SUN

Lower

A.Clean

B.Power

Upper

A.Jerk

B.MAP

Lower

A.Snatch

B.AE test

Upper

A. Squat

B. MAP

Lower

A.Pull-up

B. Power

Upper

A.Squat

B.AE test

Mixed

A.MAP

A.

Fitness:

Hang Squat Clean. Front Squat;  2.1 x 5

Athlete:

Squat Clean. Front Squat; 2.1 x 5

B.

Fitness:

8 min AMRAP:

5 Deadlifts 225/155lbs

5 c2b Pull-ups

5 Ring Dips

Athlete:

8 min AMRAP:

5 Deadlift 315/225lbs

5 Muscle Ups

A.

Fitness:

Push Press heavy 5 in 10 minutes

Athlete:

Split Jerk Heavy 3 in 10 minutes

B.

Fitness:

3 rounds for time:

30 Double Under

30 Wall ball 20/14lbs @10ft

rest 2 min

Athlete:

3 rounds for time:

50 Double Under

50 Wall ball 20/14lbs @10ft

rest 2 min

A.

Fitness:

Muscle Snatch. Hang Power Snatch. OHS; 1.1.2 x 5

Athlete:

Muscle Snatch. Power Snatch. OHS; 1.1.2 x 5

B.

Fitness:

AMRAP 20:

3 Wall Walk

10 Front Squat 95/65#

200m Run

Athlete:

AMRAP 20:

10 HSPU

10 Squat Clean 135/95#

200m Run

A.

Fitness:

OTM 8: Back Squat 1 rep (increase 10# each min)

Athlete:

OTM 8: Back Squat 1 rep (increase 10# each min)

B.

Fitness:

3 rounds:

AMRAP 5

10 Burpee over rower

Row 500m

rest 3 min

Athlete:

3 rounds:

AMRAP 5

10 Burpee over rower

Row 500m

rest 3 min

A.

Fitness:

OTM 10: Strict Pull-up 1-3 reps (add weight as needed)

Athlete:

OTM 10: Strict Pull-up 1-3 reps (add weight as needed)

B.

Fitness:

AMRAP 10:

Max knee raises

Prowler Push 100meters

Athlete:

AMRAP 10:

Max T2B

Prowler Push 100m

A.

Fitness:

Front Squat 5×5 @41X1

Athlete:

OH Squat 5×5 @41X1

B.

Fitness:

5 rounds for time:

400m Run

20 Slam Balls

20 AbMat Sit-ups

Athlete:

5 rounds for time:

400m Run

20 Slam Balls

20 AbMat Sit-ups

A.Mobility

B.

Fitness:

For time:

20 Push-up

500m Row

20 Push-up

400m Run

20 Push-up

50 Double Unders

Athlete:

For time:

20 Ring Push-up

500m Row

20 Ring Push-up

400m Run

20 Ring Push-up

75 Double Unders

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