Training June 12th – 18th

courtney

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Sprint & Agility

Week 2

AMRAP 1 min

Front Squat @ 205/140#

-then-

-Sprint Warmup: 200m Backward Run + 200m Skip

-2x 80m Hill Sprint @ 80%, 90% effort

-7x 80m Hill Sprint

-Cooldown:300m Walk, 6 Backward Lunges every 50m

-4 min of static stretching: Kneeling Half Split

TUESDAY

10 minutes to find a 5RM Bench Press

-then-

AMRAP 5 min

10 Bent-over Rows @ 135/85#

3 Strict Pullups w/ Tempo 40 X 2

-then-

10 minutes to find a 2 RM Bench Press

Cash Out:

-50 Partner Transverse Slam Ball Throws (25 ea side) @ 10#

*Throw the ball at your partner like he invited you to a BBQ and then served you grilled tofu

WEDNESDAY

2x Partner Sandbag Move Challenge

-then-

For time:

10 Cleans @ 135/85#

20 Pushups

30 Deadlifts @ 135/85#

40 Double Unders

50 Kettlebell Swings @ 1.5/1 pd

60 Situps

70 Squats

THURSDAY

15 min to find a 2RM Snatch

-then-

“Amanda”

9-7-5

Snatch @135/95#

Muscle-ups

FRIDAY

5 Rounds For Quality

-8 Backward Lunges (4 ea leg) @ heaviest possible

-10 Lateral Box Jumps (5 ea side) @ high

-ME Partner Barbell Rows w/ Adduction

SATURDAY

15 minutes of instruction and practice on Handstand Walking

*Scaled options available for everyone*

-then-

3 attempts at a max effort handstand walk

-then-

10 rounds for time of

5 Russian Kettlebell Swings @heaviest possible

15 Double-unders

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