Wednesday, June 13th 2018 1. Conditioning 4 Rounds 12 Thrusters (95/65) (75/55) 15 Burpees 12 KB Swings (70/53) (53/35) 2. Midline Not For Time: 21-18-15-12-9 Ab-mat Sit-ups :15 Second L-Sit Hold After Each Set
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Tuesday, June 12th 2018 1. Conditioning EMOM x 16 (4 Rounds): A) 7 Wallballs (20/14) + 2 Bar Muscle-ups (4 Pull-ups) B) 10 Box Jumps C) 7 Power Snatches + 7 Overhead Squats (95/65) (75/55) D) 15/12 Calorie Row OLY Class @ 7pm 1. High Hang Power Snatch: 3×3. Work on speed and snappiness. 2.
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Monday, June 11th 2018 1. Front Squat A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% <— D. 1RM 2. Conditioning 100-80-60-40-20: DU (double amount for SU) 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (275/185) (225/155) (185/125)
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Saturday, June 9th 2018 1. Conditioning Teams of 3: AMRAP 25: 20/15 Calorie Row 7 Front Squats (95/65) 7 KB Swings (53/35) Rower is always going. OLY Class @ 11am 1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets 2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean
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Friday, June 8th 2018 1. Conditioning “Gwen Biathalon” 15 Clean and Jerks (135/105) (115/85) 2 Laps 12 Clean and Jerks 2 Laps 9 Clean and Jerks 2 Laps
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Thursday, June 7th 2018 1. Skills Pull-Ups On the Minute x 10 Odd – 30% of Max Pull-ups Even – 40 DU/ 80 SU 2. Conditioning 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) OLY Class @ 7pm 1. Muscle Snatch+ Snatch Balance without a Dip+ Sotts Press (3+3+3)
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Wednesday, June 6th 2018 1. Conditioning “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups 2. Core Ab Trifecta +10 Good Mornings each round
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Tuesday, June 5th 2018 1. Conditioning “FIRE ALARM” 3 Rounds of the “Bergeron Beep Test” 50 DU/100 SU 3 Rounds of the “Bergeron Beep Test” 50 DU/100 SU 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” = 7 Thrusters (75/55) + 7 Pull-Ups + 7 Burpees OLY Class @
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Monday, June 4th 2018 1. Strict Press A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% <— D. 1RM 2. Conditioning “Randy’s on the Run” 5 Rounds: 2 Laps 15 Power Snatches (75/55)
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