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Workouts Week of June 17th, 2024

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Week of Monday, June 17th 2024 

 

Monday 6/17/24

Warmup - Dynamic movements / stretching

A1) Deadlifts - 5x3, 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) For time:

Descending rep ladder from 15 reps to 1 rep

Push-ups

Russian KB Swings (32/24)

(15 reps of each, 14 reps, 13 reps, etc.)

 

Tuesday 6/18/24

Warmup - 3 rounds

30 sec handstand hold

15 hollow rocks

10 split stance presses

10 pvc split jerks

-Technique work


  1. Split jerks - 6 x 2, increasing


  1. 12 min AMRAP

5 Pull-ups

10 DB Push press

16 Alternating DB Lunges (hold at side)

 

Wednesday 6/19/24 and Friday 6/21/24

Warmup - 3 rounds

200 m row

10 tuck jumps

10 squats

10 ring rows

10 bottoms up kb press each side



  1. Find scores for each in any order

1. Max height box jump

2. Max effort bar hang

3. Max effort wall sit

4. Max handstand hold

5. Fastest 250 m row

6. Longest jump rope streak (doubles or singles)


  1. 1 min Assault bike for calories

     

Thursday 6/20/24

Warmup - 3 rounds


  1. Bear complex - 2 x 7

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


  1. 3 rounds for time

400 m run

15 Front Squats (135/95)

 

Saturday 6/22/24

3 rounds for time

Partner 1: 800 m run together

Partner 2: 10 rounds

10 Toes to Bars

20 Alt DB Snatches

30 Mountain climbers

*Pick up where partner left off*


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