Training June 11th – 17th

SUNDAY

Sunday Fun Day!

3pm Surprise WOD

MONDAY

Strongman Week 4

“Buddy Bag”

With a partner and a light sandbag:

50 Sandbag Front Squats

4 x 25’ Sandbag Bear Crawl Drag

50 Sandbag Thrusters

4 x 25’ Sandbag Bear Crawl Drag

50 Sandbag Pull-Thru Pushups

4 x 25’ Sandbag Bear Crawl Drag

50 Sandbag Walking Lunges

4 x 25’ Sandbag Bear Crawl Drag

50 Sandbag Burpees

4 x 25’ Sandbag Bear Crawl Drag

*Time Cap: 30 min

TUESDAY

Front Squat and Bench Press Cycle

Week 1

20 Minutes to Find a 5 RM Front Squat

-then-

20 Minutes to Find a 5 RM Bench Press

WEDNESDAY

Find a 1RM Pause (3-sec) Overhead Squat

-then-

3 Rounds for Time:

400m run

20 Overhead Squats @ 95/65#

20 Pullups

Time Cap: 20 min

THURSDAY

Skill Work on Handstand Pushups

-then-

AMRAP 20

15/12 Cal Row or Bike

12 GHD Situps

9 Handstand Pushups

Rx+: Parallette Handstand Pushups

FRIDAY

Find a 1RM Deadlift

-then-

AMRAP 8

1-2-3-4-5-6-7-…

Deadlift @ 315/205#

2-4-6-8-10-12-14-…

Chest to Barbell Pullups

SATURDAY

Find a heavy Bear Complex

Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press

-then-

AMRAP 15:

1 Bear Complex at 75% of above

150m Run

2 Bear Complexes

150m Run

3 Bear Complexes

150m Run

4 Bear Complexes

150m Run

5 Bear Complexes

150m Run

*Scored by total number of Bear Complexes. After you complete the round of 5 Bear Complexes, go back to 1 Bear Complex and start over.

*Compare to June 18th 2015