WEEK OF 6/25

MONDAY

STIRENGTH:

10-8-6-4-2 Kettlebell Windmills

https://youtu.be/6jnYfFsWR7I

2-4-6-8-10: Front Squats from rack

METCON:

For Time: 21-15-9

Calorie Bike

Wall Balls (20/14)

Russian Twists with Med Ball (20/14)(2:1)

Coaches: AM-Scott, 9-Julie, Noon-Jon, 5:30-Lori

TUESDAY:

METCON:

Teams of 3, AMRAP 24:

30 T2B

30 Burpees over DB

30 DB Snatches (50/35)

400m group run

Coaches: AM-Justin, Noon-Jon, PM-Josh

WEDNESDAY:

Strength: Clean and Jerk Complex

E2MOM 12

5 Deadlifts+3 Hang Power Cleans+1 Split Jerk (increasing each set)

METCON:

3 RFT:

10 Front Squats (185/135)

15 CTB Pull-ups

50 Dubs (3:1)

*choose a weight that you can complete your first round unbroken for FS

Coaches: AM-Jay, 9-Val, Noon-Justin, PM-Josh

THURSDAY:

METCON:

“Fight Gone Bad”

3 rounds of 1 minute at Each Station:

ME Wall Balls (20/14)

ME SDLHPs (75/55)

ME Box Jumps (20)

ME Push Press (75/55)

ME Calorie Rowe

Rest

CASH OUT X 2:

100 M JOG

100 M SPRINT

Coaches: AM-Justin, Noon-Jon, PM-Josh

FRIDAY:

METCON:

AMRAP 4:

3 Rounds

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Push Jerks

ME Burpees in Time Remaining

Rest 4

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

Max Cal Row in Time Remaining

**Score is total number of burpees and Cal Row

Coaches: AM-Scott, 9-Julie, Noon-Scott, 5:30-Scott