June 24 to 30 Programming!!

Monday

Buy in – 3 Sets
1:00 Bike (moderate)
50 Single Unders
10 Hanging Scap Retractions, 5 Kip Swings
5 V Ups
5 Front Squat

A) :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold

5 sets @ 60-75+% 1RM Front Squat

Metcon – 5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (185/125)

18 Min Time cap

Tuesday

Buy in – EA warm up

A) 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean 6 sets @ 73-85% of 1 RM Power Clean

Metcon

4 Rounds
800m Run
10 Clean and Jerks (155/105)

Wednesday

Buy in – 8 minutes moving through
1:00 Row (moderate)
:30 Handstand Hold OR :15 Free Handstand Hold
-rest 20-30 seconds-

A) 4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean x4 sets

B) 3 Sets:

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)

-Rest 60 seconds-

50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)

-Rest 2 minutes-

Metcon – for time

Row 400m
50ft Handstand Walk
Row 600m
75ft Handstand Walk
Row 800m
50ft Handstand Walk

X2 reverse bear crawl

Thursday

But in – 2 Rounds

1:00 Bike (moderate)
5 Strict Chin Up (slow tempo pace)
5 Box Jump w/Step Down
1 Standing to Foot Clamp to Standing on Rope

A) In as few sets as possible, accumulate 40 Bench Press at 75-80+%

B) In as few sets as possible, accumulate 40 Back Squat at 75-80+%

Metcon – 6 Rounds
10 Calorie Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

Friday

Buy in – EA Warm up

A) 4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 1 minute b/t rounds-

Partner Throwdown Friday

20 Min AMRAP

1 Round at a time

6 Strict Pull Ups

12 Sit ups

18 KBS