Week of 6/10/19-6/16/19

Monday:
3 Sets:
-Front Squat x 8 reps
*rest 60 seconds*
-1 Minute Max Pushups
*rest 90 seconds*

+

5 Rounds:
-15 American Kettlebell Swings (53/35)
-10 Chest To Bar Pullups
*9 minute cap*

Tuesday:
EMOM 21:
1) 15/12 cal Row
2) 15-20 Burpees
3) :40 Box Jump Overs

Wednesday:
5 Sets:
On a 5 Minute Clock:
-1 Minute Max Bike Cals
into
-10 UB Squat Cleans
*rest in remaining time*

*suggested weight increases*
Male – 95, 115, 135, 165, 185
Female – 65, 75, 95, 115, 125

Thursday:
4 Sets:
-Strict Press x 6 reps
*rest 60 seconds*
-Pendlay Row x 10 reps
*rest 90 seconds*

+

EMOM 12:
1) 10/7 Cal Ski
2) :45 Situps
3) :45 HEAVY Farmers Carry

Friday:
4 Sets:
-Back Squat x 4 reps @32×1
*rest 60 seconds*
-Single Leg Double KB Deadlift x 8 reps/leg
*rest 90 seconds*

+

AMRAP 7:
-7 DB Thrusters (50/35)
-14 Toes To Bar

Saturday:
“DT” w/ cardio
5 Rounds:
-12 Deadlifts (155/105)
-9 Hang Power Cleans (155/105)
-6 Shoulder To Overhead (155/105)
into
-1 Mile Run

Sunday:
Happy Father’s Day!

OPEN GYM