Programming June 4th - June 10th

Monday - June 4th

Work up to a heavy

Front Squat x 5 reps; -10%/-20%

+

“Triple Whopper”

10 Minute AMRAP

5 Squat Cleans s(155/105) f(115/75)

10 T2B f(knee raise)

Double Unders s(35) f(15)

 

Tuesday - June 5th

“Triathlon ”

For Time:

2k Row

1 Mile Run

75/50 Cal AB

 

Wednesday - June 6th

E90S for 10 Sets

Split Jerk from Rack

***building***

+

“Swolle City”

10 Minute AMRAP

1 Strict Press s(95/65) f(75/55)

1 Strict Pullup f(ring row)

***add 1 rep to each movement each round***

 

Thursday - June 7th

“Ulrich Von Liechtenstein ”

For Time:

30/20 Cal Row

 

5 Sets

5 Deadlifts s(225/155) f(185/125)

10 Burpees over the Bar

 

30/20 Cal AB 

 

Friday - June 8th

“Kelly”

5 Sets for Time:

Run 400m

30 Box Jumps (24/20)

30 Wall Balls (20/14)

***retest October 6th***

 

Saturday - June 9th

“Danza Kuduro”

20 Minute AMRAP - Teams of 2

100/70 Cal Row 

50 Med Ball Partner Situps s(30/20) f(20/14)

25 Power Clean and Jerk s(155/105) f(115/75)

10 Muscle Ups f(15 C2B)

 

Sunday - June 10th

Get Outside and be Rad.

Luke Espe