June 24th - June 30th

MONDAY

EMOM 8:

2-4 Strict Chest to Bar Pull-up

2-4 Strict Handstand Push-up

Complete within the same minute.

15-minutes for quality:

Practice either kip swings, kipping pull-ups, butterfly pull-ups or chest to bar. Advanced athletes can take this time to perform 3-4 sets of 15-25 unbroken reps to practice speed and technique.

10 rounds for time:

10 Ring Rows

10 Push-ups

Rx = 20/14 vest

TUESDAY

Front Squat

5x5 @ 65-70%

Alternating EMOM 8:

15/10 Calorie Bike

60 Double Under

WEDNESDAY

5 rounds for time:

12 Toes-to-bar

9 Lateral Burpees over the barbell

6 Clean & Jerks (135/95)

THURSDAY

5 rounds for quality:

10 Single Arm Dumbbell Strict Press (each)

10 Single Arm Dumbbell Upright Row (each)

30-second Dead-Hang

30-second Handstand Hold

AMRAP 15:

15 Ring Rows

30 Sit-ups

300m Run

**You may do 15-minutes of dedicated skill work instead of the above AMRAP if you’d like. This one is athletes choice, but please know what skills you’d like to develop before coming in to the gym**

FRIDAY

5 rounds for time:

10 Deadlifts (245/175)

20 Push-ups

30 Air Squats

SATURDAY

5 rounds (3:00 work / 3:00 rest)

250/200m Row

50 Double Under’s

Max Strict Chin-ups in time remaining

SUNDAY

With a partner for time:

800m team run

90 Wallballs (20/14)

800m team run

70 Dumbbell Snatch, alternating (50/35)

800m team run

50 Burpees

**Split the reps however needed**

 
JOEY ADDUCIComment