Weekly Programming: 0625 – 0701

Monday, June 25, 2018

L200 – Strength

Push Press:
– Build to a Heavy Triple

L200 – Conditioning

“Nose Bleed”
AMRAP 15:
– 27/21 Calorie Row
– 15 Burpees
– 9 Push Press (135/95)

L100 – Strength

Push Press: 4 x 3

L100 – Conditioning

AMRAP 15:
– 200m Run
– 15 Burpees
– 9 Push Press

 


Tuesday, June 26, 2018

L200

“Kelen Helly”
For Time:
– 1 Round of “Kelly”
– 1 Rounds of “Helen”
– 1 Round of “Kelly”

*Time cap: 20 mins

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

L100

For Time:
– 400m Run
– 20 Box Jumps
– 20 Wall Balls

Then:

– 400m Run
– 21 Kettlebell Swings
– 12 Pull-ups

Then:

– 400m Run
– 20 Box Jumps
– 20 Wall Balls

*Time cap: 20 mins

 


Wednesday, June 27, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Double Dribble”
3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Power Snatches (115/80)

*Time Cap = 15 mins

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

3 Rounds For Time:
– 75 Double Unders
– 50 Air Squats
– 15 Alt. Dumbbell Snatches

*Time Cap = 15 mins

 


Thursday, June 28, 2018

L200

“Mighty Mouse”
AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30/21 Calorie Row
– 30 Toes to Bar

L100

AMRAP 18:
– 30 Thrusters (95/65)
– 30 Box Jumps (24/20)
– 30 Abmat Sit Ups

 


Friday, June 29, 2018

L200

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls (20/14)
– Dumbbell Snatch (50/35)
– Russian Twist (45/25)
*Rest 1 min. between rounds.

L100

5 Rounds:
AMRAP 1:00 at each station:
– Wall Balls
– Calorie Row
– Russian Twist
*Rest 1 min. between rounds.

 


Saturday, June 30, 2018

All Levels

“Half and Half”
Teams of 2
8 Rounds For Time:
– 400 Meter Row
– 200 Meter Run w/ Plate (45/25)
*Partners will alternate rounds.

 


Sunday, July 01, 2018

All Levels – Strength

Overhead Squat
– Build to a Heavy Single

All Levels – Conditioning

“Over and Over”
9-15-21:
– Chest to Bar Pull-ups
– Burpees
– Overhead Squats (95/65)

*Time Cap = 14 mins