WEEK OF 6/4-CHALLENGE STARTS!

MONDAY

MET CON:

50-40-30-20-10 (BFSUs)

10-8-6-4-2 (DLs at 275/185)

200M Run Between Each Set;

400M Run Start and Finish

Accessory: CORE

4x5 Jefferson Curls

https://youtu.be/koi9dAJLWcE

Coaches: 5:30-Scott, 9:00-Julie, Noon-Scott, PM-Lori

TUESDAY

STRENGTH:

12 EMOM

Odd: 2 tempo (3 sec down, 3 sec up) front squats @50%

Even: 5 deficit kipping HSPUs (45/25)

MET CON:

Teams of 3; 20 AMRAP

9/6 cal bike

6 burpees over DB

12 single DB hang cleans (50/35)

*partners complete full rounds before switching; individuals on the 3 min

Coaches; 530-Scott, 9-Val/Scott, noon-Val, pm-Josh

WEDNESDAY

STRENGTH:
3 sets ME strict pull-ups
—-REST 90s btw—
MET CON:
3 RFT
500 m row
25 Box jumps (24/20)
15 Ring dips
ACCESSORY:
50 banded tricep pushdowns
https://youtu.be/GCT3oiq5h7k
50 banded pull aparts
https://youtu.be/cnWbmqdU0Og

Coaches: am-Jay, 9-Julie, Noon-Val, Pm-Francie

 THURSDAY

CORE:

5 rounds not for time

20sec hanging L-sit

3 Wall walks

https://youtu.be/cjY1xl-ddwo

TECHNICAL:

5 x 2 @ 30% BW

Pausing snatch high pulls

—-REST 1 mon btw sets—-

http://www.youtube.com/watch?v=iGj5mXCpy6w&list=RDiGj5mXCpy6w

MET CON:

7 AMRAP

10 single arm Russian KBSs (53/35)

35 DUs

 coaches: am-Josh, noon-Heather, pm-Scott

FRIDAY

STRENGTH:
12 E2MOM Complex (135/85)
High hang squat clean (high thigh)
Hang squat clean (knee)
Squat clean
Front squat
MET CON: (75/55 throughout)
50 OH lunges
40 Bent over rows
30 Push presses
20 Hang Power clean
10 Single leg Romanian DLs (5 per leg)

Coaches: AM-Scott, 9-Julie,Noon-Jon, PM-Francie

SATURDAY

Strength: Work On Being Awesome

METCON: Not Tellin', but it's gonna be freakin' awesome!