Friday 6/22
Skill work
Athletes Choice
Workout of the day
14 min Amrap
20 Dumbbell Box step ups
24/20″ Rx25/15# Rx+35/25#
10 Devil press
Thursday 6/21
Strength: Strict Press
3-3-2-1-1
Workout for the day
0:00 -4:00 600 meter run max toe to bar rest 3:00 min
7:00-10:00
400 meter Run
Max rope climbs
Rest 2:00 min
12:00-14:00 200
Meter run max ring dips
Wednesday 6/20
Strength:Back Squat
3-3-2-1-1
Workout for the day
15-12-9-6-3
Manmakers Rx35/20# Rx+45/30#
25 double unders between each round
Tuesday 6/19
Workout of the day
1000 meter row
50 Box jump overs
40 pull-ups
30 pistols
500 meter row
Accessory: core
3 rounds :30 sec work /:30 sec rest
Alternate Hollow hold/ V-ups /standing Russian twist w/plate
Monday 6/18
Strength :
Deadlift
3-3-2-1-1
Workout of the day
400 Meter Run
Then
21-15-9
Hang power clean 95/65# Rx+115/85#
Sit-ups
Finish
400 meter run
Coaches note
Friday 6/15
Workout of the day
15-12-9-6-3
Front Squats Rx115/75# Rx+135/95#
Calorie row
Toe to Bar
Accessory:Core
3 Rounds NFT
10 Ring plank Jacks/plank Jacks
10 Windshield Wipers
:30 sec Flutter kicks
Thursday 6/14
Strength:EMOM x 10
Work with partner Alternating
5 Weighted Push-ups
Workout of the day
4 Rounds
:30sec work/ :30sec rest
Sit-ups
Sumo deadlift High-pull Rx95/65# Rx+105/75#
Lateral Bar Over Burpees
Wednesday 6/13
Olympic: Snatch Balance
7×2
Workout of the day
“Amanda”
9-7-5
Squat Snatch 135/95#
Ring Muscle-up
Tuesday 6/12
Workout of the day
22 min Amrap
400 meter Run
12 Power cleans Rx 95/65# Rx+105/75#
10 Box Jumps Rx24/20” Rx+30/24”
Monday 6/11
Monday
Strength: Push Press
EMOM x1O
3 Reps @68% of 1 Rep max
Workout of the day
5 rounds
50 Double Unders
12 Single Arm Kb Swings Rx 53/35# Rx+70/53#
5 Wall walks