Training June 18th – 24th

SUNDAY

Sunday Fun Day!

3pm Surprise WOD

MONDAY

6 rounds (not for time)

2 x 50’ Log Carry

8 Unbroken Double Kettlebell Swings (Russian) @ AHAP

TUESDAY

In 4 Minutes:

Run 400m

15 Lateral Bar Over Burpees

AMRAP Power Cleans @ 135/95# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

10 Lateral Bar Over Burpees

AMRAP Power Cleans @ 155/105# in remaining time

-Rest 4 minutes-

In 4 Minutes:

Run 400m

5 Lateral Bar Over Burpees

AMRAP Power Cleans @ 185/125# in remaining time

*Scored by total power cleans.

WEDNESDAY

Front Squat & Bench Press Cycle Week 2

Front Squat

3 sets x 5 reps @ 90% of 5RM from last week

-then-

Bench Press

3 sets x 5 reps @ 90% of 5RM from last week

THURSDAY

Work up to your heaviest possible 50’ Farmer’s Carry using Farmer’s Carry Handles / Trap Bar from Blocks

-then-

100m Run

100m Farmer’s Carry @ 70#/53# each hand

100 Double Unders

500m Row

FRIDAY

“Barbara”

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest precisely three minutes between each round.

SATURDAY

EMOM 30

Odd: 1 Snatch*

Even: 2/1 Muscle Ups

*Start with anything from the empty bar to 135#. Add 5-10 lbs each lift. If you miss, remove weight until you can reliably make the lift again. Rx =  Make 12 or more of your 15 lifts. You get to choose the load, so it’s in your hands.