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Workouts for Thursday, June 14th - Friday, June 15th - Saturday, June 16th

Workouts for Thursday, June 14th - Friday, June 15th - Saturday, June 16th

"Integrity is doing the right thing even when no one is watching." - C.S. Lewis

Thursday, June 14th 

Conditioning: Every 5:00 for 30:00 (6 Rounds)

400m Run

10 DBall Ground to Shoulder 

*RX+ = 130/100

*RX = 100/70

*SX = 70/50

*BG = 50/30

Stimulus: Each Round Should be a Sprint, However Be Sure To Use Proper Mechanics When Moving the Heavy Ball Over Your Shoulder.


10:00am HIIT Class: 

4 Rounds:  :40 On/:20 Off

- KB Goblet squats

- V-Ups

- KB Alternating Side Lunges 

- KB Russian Twists

- DB Box Step-Ups

- Sit-Ups

- Bulgarian Split Squats (Alternate Leg Each Round)

- Toes to Bar (Scale: Knee Ups; Toes to Rig)

- Rest


Friday, June 15th 

Strength: E2MOM x 6

3 Hang Snatches

E2MOM x 6

2 Hang Snatches

Work Between 60 - 85% 1RM


Conditioning: For Time:

15 Power Snatches 

400m Run

10 Power Snatches

200m Run

5 Power Snatces

*15 Minute Cap

*RX = 135/95

*SX = 95/65

*BG = 45/35

Stimulus: Multiple Reps of the Snatch Should Be Possible. Choose a Weight You Can Cycle


Saturday, June 16th 

Conditioning: In Groups of 3 (2 Working/1 Resting)

30 Alternating EMOM 

Minute 1: 250m Row (Time Keeper)

Minute 2: AMRAP of 5 Thrusters (115/75) & 5 Burpees Over Bar

Minute 3: Rest

*Score = Total Meters Rowed, and Total Reps

*SX = 95/65

*BG = 45/35

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