Weed of 6.18.18

MONDAY

WARM UP:

0:30 sec each

  • Knuckle Drags 
  • Push-up to Down Dog
  • Active Samson
  • Active Spidermans
  • Air Squats

EMPTY BARBELL WARM UP:

  • 5 Deadlifts 
  • Elbow Rotations
  • 5 Strict Press
  • 5 Front Squats

STRENGTH:

Front Squat

  • 5 Reps @ 75%
  • 1 Rep @ 80%
  • 5 Reps @ 75%
  • 1 Rep @ 85%
  • 5 Reps @ 75%
  • 1 Rep @ 90%

REST 90sec between sets

MET CON:

AMRAP 12:

15 Deadlifts (135/95)

10 Burpees

5 Push Press (135/95)

TUESDAY

WARM UP:

LINE DRILLS:

  • Frank Walk
  • Knuckle Drags
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Chicken Walk
  • 3 Air Squats + Broad Jump
  • High Knees
  • Butt Kicks

+

  • 100m sprint
  • 5 Kip Swings
  • 15 light Wall Balls
  • 5 Kip Swings
  • 15 Ring Rows

MET CON:

2 RFT:

1 Round of “Kelly”
1 Round of “Helen”
-------------------
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
-------------------
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

*Sub 500m row or 30 cal bike for 400m run

WEDNESDAY

WARM UP:

0:30 Secs each

  • Jumping Jacks
  • Push-up to Down Dog 
  • Easy Single Unders
  • Active Spidermans
  • High Single Unders
  • Active Samson
  • PVC Pass Thrus

BURGENER WARM UP W/ PVC

+

Penguin Drill 

SKILL:

DU Tabata for total reps

EMPTY BARBELL WARM UP:

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Snatch Grip Push Press
  • 5 Overhead Squats
  • 5 Snatch Grip Stiff-Legged Deadlifts

MET CON:

3 RFT:
75 DUs
50 Air Squats
15 Hang Snatches (95/65)


THURSDAY

WARM UP:

20/16 cal row

LINE DRILLS:

  • Frank Walk
  • Cradle Stretch
  • Side Lunge
  • Knuckle Drags
  • Walking Spidermans
  • Walking Samson
  • Duck Walk
  • Chicken Walk
  • High Knees
  • Butt Kicks

MET CON:

"Tap Out”

E2MOM

  • Slamballs (40/30)
  • Jumping lunges

**Start w/ 10 reps of each movement and increase by 2 reps of each movement every 2 minutes until you cannot complete the work in the 2-min time cap. 20-min time cap**

ACCESSORY:

3 sets ME pushups (no worming) for total reps

REST 1 min between sets

FRIDAY

WARM UP:

0:30 sec each

  • Knuckle Drags
  • Push-up to Down Dog
  • Active Samson
  • Active Spidermans
  • Med Ball Cleans

 EMPTY BARBELL WARM UP:

  • 5 Deadlifts
  • 5 Hang Cleans
  • 5 Elbow Rotations
  • 5 Strict Press
  • 5 Overhead Squats

STRENGTH :

10 EMOM

  • ODD: 5 Power Cleans @65% 1 RM
  • EVEN: 5 Strict HSPUs

MET CON:

9-6-3

  • Overhead squats (155/105)
  • Ring dips

---REST 2 min---

21-15-9

  • Overhead squats (135/85)
  • Box jump overs (24/20)

SATURDAY

Not this weekend 😥