Weekly Programming: 0611 – 0617

Monday, June 11, 2018

L200 – Strength

Power Snatch
– Build to Heavy Single

L200 – Conditioning

“Isabel”
30 reps for time of:
– Snatch (135/95)

L100 – Strength

Hang Power Snatch for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 60 Alt. DB Snatches

 


Tuesday, June 12, 2018

L200

“Life Alert”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)

L100

AMRAP 4:
15 Burpees
21 Hanging Knee Raises
15 Goblet Squats

rest 4 minutes

AMRAP 4:
12 Burpees
18 Hanging Knee Raises
12 Goblet Squats

rest 4 minutes

AMRAP 4:
9 Burpees
15 Hanging Knee Raises
9 Goblet Squats

 


Wednesday, June 13, 2018

L200 – Strength

Deadlift
– Build to a Heavy Set of 5

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

L100 – Strength

Deadlift for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

AMRAP 12:
– 6 DB Strict Press
– 9 Deadlifts
– 30 Double Unders

 


Thursday, June 14, 2018

L200

“Meter Maid”
For Time:
– 200 Meter Run
– 27 Wallballs (20/14)
– 27 Box Jumps (24/20)
– 200 Meter Run
– 21 Wallballs (20/14)
– 21 Box Jumps (24/20)
– 200 Meter Run
– 15 Wallballs (20/14)
– 15 Box Jumps (24/20)
– 200 Meter Run
– 9 Wallballs (20/14)
– 9 Box Jumps (24/20)
– 200 Meter Run

Time Cap: 20 mins

L100

“Meter Maid”
For Time:
– 200 Meter Run
– 21 Wallballs
– 21 Box Jumps
– 200 Meter Run
– 15 Wallballs
– 15 Box Jumps
– 200 Meter Run
– 9 Wallballs
– 9 Box Jumps
– 200 Meter Run
– 3 Wallballs
– 3 Box Jumps

 


Friday, June 15, 2018

All Levels

“Freaky Friday”
Teams of 2
AMRAP 20:
– 50/35 Calorie Row
– 50 Burpees
– 50/35 Calorie Row
– 50 Kettlebell Swings (53/35)

 


Saturday, June 16, 2018

All Levels

“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squat (95/65)

 


Sunday, June 17, 2018

All Levels

“Water Pump”
AMRAP 20:
– 5 Strict Pull-ups
– 10 Push-ups
– 15 Calorie Row