Training June 10th -16th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

6 Front Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.

TUESDAY

Skill Work on Handstand Walking

-then-

In 7 minutes complete as much of J.T. as possible

21-15-9

Handstand Pushups

Ring Dips

Pushups

Rx+: Use the high rings

-Rest Exactly 1 Minute, then-

“7 Minutes of Mary”

AMRAP 7

5 Handstand Pushups

10 Pistols

15 Pullups

*Scored by total reps. If you complete J.T. within 7 minutes, you receive a 30 rep bonus added to your total score, and you may rest until Mary begins.

WEDNESDAY

Individually, for time:

400m Run

25 V-Ups

30 Wall Ball Shots @ 20/14#

50 Kettlebell Swings @ 70/53#

30 Wall Ball Shots

25 V-Ups

400m Run

Time Cap: 20 min

-then-

For Completion:

Partner 800m Fireman’s Carry. Switch partners as desired until you complete 800m.

V-Up Demo

THURSDAY

Thursday Skill Day

EMOM 28

1st min: 1 Power Clean + 3 Squats

2nd min: 1 Legless Rope Climb

3rd min: 1 Single Arm Dumbbell Clean and Jerk

4th min: 30s ME Triple Unders

*Build to a max for the day in each movement. If you have tried to increase your load and have failed, complete the EMOM using the heaviest load you can still successfully move.

FRIDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/185#

13 Pushups

9 Box Jumps @ 24/20”

*Today’s hero workout will be done outside. Eat and hydrate properly. Bring any gear you may need.

Extra Credit: 3 sets x8 reps Bulgarian Split Squats (each leg) @ 70/53#

SATURDAY

Find a 1RM 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 70% of above

150m Run

2 Bear Complexes

150m Run

3 Bear Complexes

150m Run

*Add one additional Bear Complex every round until 15 minutes have elapsed. Scored by total number of Bear Complexes.