Weekly Programming: 0618 – 0624

Monday, June 18, 2018

L200 – Strength

Squat Clean Thruster:
– Build to a Heavy Single

L200 – Conditioning

“Chalant”
For Time:
– 21 Lateral Barbell Burpees
– 21 Power Cleans (135/95)
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans (135/95)
– 9 Lateral Barbell Burpees
– 9 Thrusters (135/95)

Time Cap: 15 Mins

L100 – Strength

Thruster: 3 x 5
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 21 Lateral Barbell Burpees
– 21 Hang Power Cleans
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans
– 9 Lateral Barbell Burpees
– 9 Thrusters

 


Tuesday, June 19, 2018

L200

“Figawi”
AMRAP 18:
– 200 Meter Run
– 16/12 Calorie Row
– 12 Chest to Bar Pull-Ups
– 8 Alternating Dumbbell Snatches (50/35)

L100

AMRAP 18:
– 200 Meter Run
– 12 Pull-Ups
– 8 Alternating Dumbbell Snatches

 


Wednesday, June 20, 2018

L200

“Floor It”
Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts (185/135)
– 15/10 Calorie Row

L100

Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts
– 15/10 Calorie Row

 


Thursday, June 21, 2018

L200

“Schlitz”
4 Rounds For Time:
– 400 Meter Run
– 4 Ring Muscle-ups
– 40 Double Unders

Time Cap: 17 mins

L100

4 Rounds For Time:
– 400 Meter Run
– 8 Burpee Pull Ups
– 40 Double Unders

Time Cap: 17 mins

 


Friday, June 22, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Crow’s Nest”
AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (135/95)
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (115/80)
– Calorie Row

L100 – Strength

Front Squat: 3 x 3
#1: 3 reps
#2: 3 reps
#3: 3 reps

L100 – Conditioning

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat (Lighter than First AMRAP)
– Calorie Row

 


Saturday, June 23, 2018

All Levels

“Cowboy Up”
Alternating On the Minute for 20 Minutes:
– Minute 1: 3 Deadlifts*
– Minute 2: 10 Abmat Sit-Ups + 20 Double Unders
*Start at estimated 50% of 1 RM and add weight as necessary.

 


Sunday, June 24, 2018

All Levels

“Any Minute”
Teams of 3:
On the Minute for 20 Minutes (5 Rounds):
– Station 1 – 1 Round of “Cindy”
– Station 2 – 10 Hang Power Snatches (95/65)
– Station 3 – Max Calorie Row
– Station 4 – Rest
*All athletes will start on Station 1, and advance waterfall style.