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Workouts Week of June 10th, 2024

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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.

  1. Paralette dips

  2. Low ring hold

  3. Low ring dip

  4. High ring  banded top position hold

  5. High ring top position hold

  6. High ring banded bottom position hold

  7. High ring bottom position hold

  8. Banded ring dips

  9. 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


  1. Split jerks - 6 x 2, increasing


  1. 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

  1. 50 single unders

10 supermans

10 pvc overhead squats

  1. Do 5 reps of each movement



  1. “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


  1. Bear complex - 3 x 6

1 rep = hang power clean, front squat, shoulder to overhead, back squat, BTN shoulder to overhead 


  1. 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)


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