6.26.17

Monday

"Denim"

Amrap x 15

60 Double Unders

30/25 cal row or bike (you choose your equipment)

15 OHS 

Tuesday

Strict Gymnasty

0:00-5:00

3 Pausing HSPU

3 Pausing Strict Pull Ups

(Sub 1 WallWalk for the HSPU and use bands if needed on the pull ups)

5:00-10:00

10 second ring support hold

5-10 inverted barbell row

10:00-15:00

6 strict ttb

3 inchworms

"Down Swinging"

50/40 Cal Bike

800 meter run

30 KBS

20 Bar Facing Burpees

Wednesday

Build to a heavy 3 rep deadlift

(refer back to 6/14)

"Optimus Prime"

Amrapx7

WallBalls

EMOM 5 Deadlifts 225/155

Thursday

"Body Check"

Tababta

8x 20sec work/10 sec rest

Air Squats

Sit Ups

Push Ups 

Cal Bike

Friday

Barbell Cycling

EMOM x 6

1: 8 Squat Cleans 3 Push Jerk

2: 7 Squat Cleans 4 Push Jerks

3: 6 Squat Cleans 5 Push Jerks

4: 5 Squat Cleans 6 Push Jerks

3: 4 Squat Cleans 7 Push Jerks

3 Squat Cleans 8 Push Jerks

(Use a 50% of your 1 rm clean and jerk and hold on to the bar the entire set)

3 Sets

15 DB Push Ups

30 Second Barbell Overhead Hold

100m Double KB Front Rack Carry


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