Sunday 182406 Row, Push up, Run, Ring Dips, Assault Bike, DB Floor Press

Bench Press
5x3

“Milk is for babies aka the pump”
20 Min AMRAP
20 Cal Row
10 Push ups
200m Run
10 Ring Dips
20 Cal Bike
10 DB Floor Press w/hip bridge 50/35

Warmup:
500m Row
50Ft Bear Crawl
10 Scap Pull Ups
10 Scap Push Push Ups
5 Inch workms
10 Band Pull Aparts
10 Band Lat Press Downs

Friday 182206 Run, Thruster, Burpee Box Jump, Wall Ball

Front Squat
6x3reps 31x1 Tempo;rest 2 mins
increase weight from last week

Week 3
3 REFT:
Run 400m w/vest or WB 20/14
12 Thruster 95/65
12 Burpee Box Jumps 24/20
24 Wall Balls 20/14
Run 400m w/vest or WB 20/14
rest 2 min

Warmup:
Run 800m
Front Rack Stretch
Monster Walk
Glute Bridge
90/90
10 thrusters
10 Wall Balls

Wednesday 180620 Rope Climb, BBJO, TTB, KB Swing

“Moveya”
3 REFT
3 Rope climbs
6 Burpee Box Jump Overs 20/16
9 TTB
12 KB Swing 70/53
rest 2 mins

Warmup:
Run 400m
5 Deck Squats
10 90/90
10 Leg Swings each way

:30 Hollow Hold
:30 Arch Hold
10 V Ups/Tuck Ups

Pain Cave Progression:
Every 2:30 for 8 sets:
:15 AB Sprint at 90%
aim 3-4 RPM lower than last week

Tuesday 180619 SHSPU, C2B, STOH, Muscle Up

“Fantastic Gymnastics and a dumb move 2.0.”
EMOM 14
1. 4 SHSPU
2. 8 C2B
rest 3 mins
EMOM 14
1. 8 STOH 50/35
2. 4 Muscle Ups

Warmup:
A. Dynamic Warmup
500m Row
50Ft Bear Crawl
10 Scap Pull Ups
10 Scap Push Push Ups
5 Inch workms
10 Band Pull Aparts
10 Band Lat Press Downs

B.
Gymnastics Prep
3 Rounds:
B1. 2 Muscle Up eccentric or 3 Pos Muscle Up
B2. HS Hold against wall :30
B3. Slow Butterfly Pull on Box 5 reps

C.
DB STOH Warm Up
2 x 5+5, Pausing push press + STOH; build to WOD weight

Monday 180618 Row, Deadlift, Bar Facing Burpee, Run, Power Clean, Assault Bike, Power Snatch

Back Squat
[email protected]% rest 2:00

“Coffee in the Sunroom, isn’t that delightful?”
For Time:
250m Row
30 Deadlift 175/125 135/95
10 Bar Facing Burpees
200m Run
20 Power Clean 155/105 115/75
10 BFB
40 Cal Bike
15 Power Snatch 135/95 95/65
10 BFB
*cap 25 mins

Warmup:
A. Run 400m
2 rounds:
10 Deck Squat
10 90/90
25 Ft Banded Lateral Walk
5 High Box Jump
10 Jumping Back Squats

Friday 180615 Front Squat, DB OH Walking Lunge, Air Squat

Front Squat
5x4reps 31x1 Tempo;rest 2 mins
increase weight from last week

“Week 2”
3 Rounds:
15 UB Front Squats 115/75
rest 20 seconds
50ft. DB OH Walking Lunges w/2 DB’s one racked one OH 35/20
rest 20 seconds
60 Air Squats w/ WB or Vest 20/14

Warmup:
Run 800m
5 Inchworms
50 Ft Spider Man
Leg Swings Forwards and Backwards

Squat Prep
Front Rack Stretch
Monster Walk
Glute Bridge
90/90