Training June 25th – July 1st

SUNDAY

Sunday Fun Day!

3pm Surprise WOD

 

MONDAY

Strongman Week 6

Within a 40 minute time cap, alternate between squats and deadlifts, working up to your heaviest load possible in both movements.

5 Stone Back Squats @ AHAP

1 Fat Grip Deadlift @ AHAP

Scored by heaviest set of 5 stone squats and heaviest fat grip deadlift achieved.

 

TUESDAY

Find a 1RM Turkish Getup

-then-

“Michael”

3 RFT

800m run

50 Hip Extensions

50 Situps

Cutoff: 25 minutes

 

WEDNESDAY

Front Squat & Bench Press Cycle Week 3

15 Minutes to Find a 5RM Front Squat

-then-

15 Minutes to Find a 5RM Bench Press

-then-

Hang Clean High Pull, 4×8 @ heavy

*Shoot for 5-10# more than your 5RM from 2 weeks ago.

 

THURSDAY

Find a 3RM Hang Power Clean + Push Press

-then-

Challenge:

AMRAP 1 minute

Hang Power Clean + Push Press @ 55, 65, 75, 95, 115, or 135 lb

*You choose the load. During your minute you may not put the bar down or rest it anywhere on your body. 5-rep minimum. 5 reps @ 115 lb beats 20 reps @ 95 lb.

-then-

AMRAP 8

4 Bar Muscle Ups

8 Hang Power Clean + Push Press @ 95/65#

 

FRIDAY

Team Kelly

In teams of two:

5 Rounds

400m Run (both partners)

30 Alternating Box Jumps @ 24/20”

30 Partner Wall Ball Shots @ 20/14 lb

Cutoff: 30 minutes

 

SATURDAY

9am: Swolis and Clark Expedition 2017

10am: Gymnastics class is cancelled for maximum Swolis and Clark participation