Monthly Archives: June 2017

June 30

A -Sets of 10, 8, 6, 4, 2  – rest 90 secs + between sets FS  Box jumps   B – For time row 500, 400, 300, 200, 100 Or Ride 30, 25, 20, 15, 10 CALS rest approximate amount of time it took you to finish each interval.     C...

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June 29

A – Tech Practice and Active warm up – Switching back and forth for 6 mins 5 negatives pull ups 5 bar push jerks 2 bar split jerks   B – Press – 5, 3, 1+ 75, 85, 95%   C – AMRAP 18 mins Row 500, Run 400 or...

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June 28

A – DU practice – 7 min Advanced jumpers work on max unbroken sets   B – Work to a moderate 1 rep snatch in 10 mins   Row 100M between each snatch attempt   C – DL 5, 3, 1+ 75, 85, 95%   D. 2 rounds (6...

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June 27

10 MIN AMRAP 100 sit ups 50DU/ Sport 100 DU Max Meters Row   10 MIN AMRAp 10 Pistols 10 HSPU/3 Wall walks 10 pull ups 10/8 Cals on bike   10 MIN AMRAP Run 200 20 KBS 1.5/1 10 burpees

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June 26

A – 10 Min EMOM 1 Clean – adding weight 5 wall balls   B – BS 5, 3, 1+ 75, 85, 95% – Last week for Wendler   C – For Time 5 C&J 135/95, Sport 165/110 Run 400 10 C&J 135/95, Sport 165/110 Run 400

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June 24

A – 3×3 snatch balance   B – 3×3 OHS   C – 6 sets, rest 2 mins Row 15/11 CALS AFAP 7 FAST Push Press 105/70, Sport 135/95

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June 23

A – 5 rounds for practice and strength building – 8 mins 5 strict pull ups 5 dumbbell split jerks B – 4×3 – 8 mins  Weighted Barbell step ups  Step up to a 20” box. Taller athletes can step to 24″ box C –...

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June 22

A – Clean Practice and Tech work – 5 mins – Muscle Clean 3×3 (link) – work on aggressive and powerful “third pull” and fast elbows. 7 –  mins 3×3 Hang Squat Clean – work on getting full hip extension...

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June 21

A – Snatch Warm Up  EMOM Mins 0-2 – 3 muscle snatches Mins 3-5 – 3 power snatches Mins 6-10 – 1 squat snatch   B – 8 min AMRAP 2 snatches 115/75 Sport 155/105 8 pull ups, sport c2b 32 DU   C –  DL...

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June 20

40 min to get through….  can you get there? Cash in: run 800 Then 21-15-9 of the following: Sit-ups OHS 105/75, sport 135/95 Box jumps Thrusters – same weights as above Push-ups KBS 70/53 Cash out: row 500 or Ride 30/24 Cals

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June 19

A – 3 rounds – for practice and active warm-up 10 Russian KBS 10 KB Snatch 10 Wall Balls   B- BS 3×3 @70, 80, 90%   C –  7 sets @ 85% of max clean 1 clean 1 front squat D. 90 Seconds – max burpees then run...

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