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.
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) 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
Split jerks - 6 x 2, increasing
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
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 min Assault bike for calories
Thursday 6/20/24
Warmup - 3 rounds
Bear complex - 2 x 7
1 rep = hang power clean, front squat, shoulder to overhead, back squat, BTN shoulder to overhead
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*
