Week of Monday, June 10th 2024 Monday 6/10/24 Warmup - Dynamic movements / stretching A1) Deadlifts - 5x4, increasing A2) Ring dip progressions - 5 sets, choose any progression to start at, do multiple variations if you want, set reps / hold times as desired. Paralette dips Low ring hold Low ring dip High ring banded top position hold High ring top position hold High ring banded bottom position hold High ring bottom position hold Banded ring dips Ring dips B) 8 min AMRAP Max effort push-ups Squat jumps - Match push-up set *Count all reps* Tuesday 6/11/24 Warmup - 3 rounds 30 sec handstand hold 15 hollow rocks 10 split stance presses 10 split drops -Technique work Split jerks - 6 x 2, increasing 12 min AMRAP 10 reverse burpees / ninja rolls 15 Box jumps 20 Oblique slams Wednesday 6/12/24 and Friday 6/14/24 Warmup - 2 rounds 50 single unders 10 supermans 10 pvc overhead squats Do 5 reps of each movement “The Filthy Fifty” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Thursday 6/13/24 Warmup - 3 rounds 15 squats 20 shoulder taps 25 jumping jacks 30 russian twists Bear complex - 3 x 6 1 rep = hang power clean, front squat, shoulder to overhead, back squat, BTN shoulder to overhead 3 rounds 400 m run 25 wall balls
Saturday 6/15/24
3 rounds for time
800 m run together
Then, partition as desired…
40 Strict pull-ups
40 Power cleans (115/75)
