Programming June 25th - July 1st

Monday - June 25th

In 10 Minutes find a heavy:

5 Rep Push Press

+

“Fight Gone Bad”

3 Sets - 1 Minute Stations

Wall Balls (20/14)

Hang Power Cleans (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row Calories

REST

 

Tuesday - June 26th

“Curtis P”

25 Minute AMRAP

15/12 Cal AB/Row/Ski

1 D-Ball Complex s(100/70) f(70/50)

15/12 Cal AB/Row/Ski

2 D-Ball Complexes 

etc...

***add 1 Complex every round. Score is total complexes***

 

“D-Ball Complex”

1 D-Ball to Shoulder

2 D-Ball Squats

1 D-Ball Lunge Per Leg

 

Wednesday - June 27th

Snatch Warmup

E90S - 6 Sets 

3 Position Power Snatch

(Hi-Hang/Above the Knee/Floor)

+

“DB DT”

10 Minute AMRAP

12 DB Deadlifts s(50/35) f(35/20)

9 DB Hang Power Cleans 

6 DB S2OH 

 

Thursday - June 28th

“Gassers”

5 Sets - Each for Time

30m Prowler Push s(140/90) f(90/50)

150m Shuttle Sprint

10 Burpees

***rest 2-3 mins b/t sets***

 

Friday - June 29th

"12 Labours Test #4"

For Time:

Row 2000m

100 Wall Balls s(30/20) f(20/14

50 G2OH s(95/65) f(75/55)

 

Saturday - June 30th

“Cheese Grater”

30 Minute AMRAP

Teams of 3 - 2 Stations

40/30 Cal Row/AB

30 T2B f(anchored abmat)

15 Burpee Pullups s(C2B)

***2 stations means that there you need to complete the above rep scheme at each station

 

Sunday - July 1st

Get Outside and be Rad.