Thursday, June 20th, 2019

June 20, 2019

3min Z1

+

Banded stretches

+

Gymnastics

 

then:

 

3rft
75 Double Unders

50 Air Squats

25/18 Cal Row

 

rest 3 mins

 

Tabata V-ups

rest one minute

Tabata Supermans

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Wednesday, June 19th, 2019

June 19, 2019

400m Run

+

Banded stretching

+

Coach leads group through:

- 50m SA OH walk. Every 10m do 5 strict DB press Left then  Right.

25m bear crawl

30 Crossbody Mountain Climbers

x 2 rounds

 

then:

 

A. 0:00 – 7:30 – Every 1:30 X 5 Sets:
3 Hi-Hang Muscle Clean +
3 Push Press
Start around 50% of your 1RM and build.

B. 7:30 – 15:00 – Every 1:30 X 5 Sets:
2 Hi-Hang Power Clean +
2 Push Jerk
Continue to build loading from Part A.

C. 15:00 – 22:30 – Every 1:30 X 5 Sets:
1 Hi-Hang Clean +
1 Jerk
Continue to build loading from Part B.

+

AMRAP10:
50 Double-Unders
12 Push-Ups
9/Side Single Arm Hang Dumbbell Snatch 50/35
For the Dumbbell Snatch perform all reps on 1 arm and then switch to the other.

 

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Tuesday, June 18th, 2019

June 18, 2019

3min Z1

+

Banded Stretching

+

Coach leads group through:

:30s Work / :30 Rest & Rotate
(Complete 3 sets total)
-AB Sprint w/ Only Nasal Breathing
-Plank w/ KB Drag
-Goblet/Object/Sandbag Tempo Squat

+
A1. Tempo Dumbbell Bench Press, 4x10
A2. Ring Row Lat Holds, 4x:30sec
A3. Sumo Deadlift, 4x5

+

For Time: 

500m Row/Run
40 Slam Ball
300m Row/Run
20 DB/KB/SB Thrusters (Challenge Yourself!)
150m Row/Run
100m Heavy SB Carry (or Farmers Carry)

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