W/C 24th June 2019

Monday

Part A - 

 In a 20 Minute Window

Back Squat

2 x 3 @ 70% 1rm

1 x AMREP @ 70% 1rm

4 x 10 @ 40% of 1rm

Part B - 

For Time (20 min Cap)

2000M Row/Ski (4000m Bike erg)

100 Air Squats 

50 Hang Cleans 70/50

Tuesday

Part A - 

In a 20 Minute Window

Strict Press

2 x 3 @ 70% 1rm

1 x AMREP @ 70% 1rm

4 x 10 @ 40% of 1rm

Part B -  

For Time

10-9-8-7-6-5-4-3-2-1

Alt DB Snatch 22.5/15

Burpee Box Jump 24”/20”

200m Run

Wednesday

Part A - 

8 Min Alternating EMOM

Min 1 - 5 Strict HSPU

Min 2 - 5 Strict Pull Ups

Part B -  

10 Round For Time

1 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press) 60/40

3 Strict Pull Ups

3 Strict HSPU

Thursday

Part A -

In a 20 Minute Window 

Deadlift

2 x 3 @ 70% 1rm

1 x AMREP @ 70% 1rm 

4 x 10 @ 40% of 1rm 

Part B -   

20 Min AMRAP

21 Wall Balls

15 Cal Ski/Bike/Row

9 T2B 

Friday

In Teams of 3

40 Minute Time Cap

1 Lap Run WITH DBall 50/30

75 Box Jump Overs 24"/20"

50 Clean and Jerks 70/50

15 Rope Climbs 

50  Clean and Jerks 70/50

75 Box Jump Overs 24"/20"

1 Lap Run WITH DBall 50/30 

Saturday

Part A - 

Bench Press

In a 20 Minute Window

2 x 3 @ 70% 1rm

1 x AMREP @ 70% 1rm

4 x 10 @ 40% of 1rm

Part B -  

Every 3:00 x 6 

200 M Run/Row/Ski

8 Bar Facing Burpees

8 Power Snatch 40/30

Sunday

3 Rounds 

25 Thrusters42.5/30

400 Meter Run

25 C2B Pull-Ups

400 Meter Run

25 KB Swings 24/16

400 Meter Run