June 6th – 12th programming!!

Monday

Buy in – EA Warm up

A)Front Squat – 3-3-2-2-1-1-1

* find a heavy 1 for the day

Metcon -8 min AMRAP

20 sit ups

20 Reverse Lunges

Tuesday

Buy in – 3 Rounds

10 Hang Power Snatch / 10 Overhead Squats / 30 sec Hang / 20 Alternating Vsnaps

Mobility – Lat and Pec Stretches

A) Power Snatch + Snatch – Build to a heavy

Metcon – For time

40/32 Cal Bike

30-20-10

Wallballs and Toes To Bar

40/32 Cal Bike

Wednesday

Buy in – 2 Rounds

10 Lateral Box Step ups (each leg) / 20 Cossack Squats / 1/2 Kneeling DB Press 10 each side / 20 Banded Pull Aparts

Mobility – Banded ankle stretch on box

A) Pistol Progression –

10-14-18-22 Alternating Pistols

*500m row after each set

B) Strict Press – 10-8-6-4-2

*building throughout

Buy out – Foam roll calves and glutes

Thursday

Buy in – 2 Rounds

200m Jog / 10 Push ups / 10 Samson Lunges / 10 Leg Swings per side / 10 Hurdle Steps Per side

A) Run 5x400m rest 2 min between rounds

B) Bench Press – Build to a 2 rep max

*if you missed the pistol progression you can do today-Saturday

Sorry this didn’t post last night it was posted on my end but realized this am when waking up in Abbotsford it hadn’t on the webpage . Had to redo it. Sorry for this….

Friday

Buy in – 2 Rounds

50 Skips / 10 Box Air Squat (bottom) / 10 PVC Deadlift pause at shin, bellow and above knee, mid thigh and top / 5 Squat Jumps (reset each jump)

Mobility – Deep hip opener

A) Low Box Squat – Build to a heavy single (not a max) in 6-7 sets

Metcon – 15 min AMRAP

3 Deadlift (225/155)

9 Box Jumps 24/20

18 Double Unders

June 6, 2022

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