Weekly Programming: 0604 – 0610

Monday, June 04, 2018

L200

“Cindy Got Jacked”

For Time:
– 5 Rounds of “Cindy”
– 30 Overhead Squats (135/95)
– 1,000 Meter Row

Time cap: 15 mins

L100

For Time:
– 5 Rounds of 10 Ring Rows / 10 Push-Ups / 20 Air Squats
– 800m Run

Time cap: 15 mins

 

Tuesday, June 05, 2018

L200

21-15-9:
– Deadlifts (225/155)
– 400 Meter Run

Time cap: 15 mins

L100

21-15-9:
– Deadlifts
– 400 Meter Run

Time cap: 15 mins

 

Wednesday, June 06, 2018

L200

AMRAP 15:
– 15 KB Snatches (75/55)
– 30 Double Unders
– 15 Wallballs (20/14)
– 30 Double Unders

L100

AMRAP 15:
– 15 KB Swings
– 30 Double Unders
– 15 Wallballs

 

Thursday, June 07, 2018

L200

For Time:
27-21-15-9:
– Toes to Bar

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place (50/35)

L100

For Time:
27-21-15-9:
– Knees to elbows

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place

 

Friday, June 08, 2018

L200 – Strength

Hang Power Clean
– Heavy Set of 2

L200 – Conditioning

“DT”

Five rounds of:
– 155/105 pound Deadlift, 12 reps
– 155/105 pound Hang power clean, 9 reps
– 155/105 pound Push jerk, 6 reps

Time cap: 15 mins

L100 – Strength

Hang Power Clean
– Heavy Set of 2

L100 – Conditioning

5 RFT of:
– 10 Hang Power Cleans
– 10 Trunk Twists (25/25)

 

Saturday, June 09, 2018

All Levels

Teams of 3

3 stations:
– Station 1: Row max distance in meters
– Station 2: 25 Burpees
– Station 3: Rest

Partner #1 rows until partner #2 finishes burpees, while partner #3 rests. Once partner #2 finishes 25 burpees, rotate: partner #3 gets on the rowing machine and picks up where #1 left off, #1 moves to burpees, #2 rests

Score is max distance rowed per team.

 

Sunday, June 10, 2018

All Levels

AMRAP 15:
– 10 Front Squats 185/135
– 15 Pull-Ups
– 20 Box Jumps 24/20″