Week of 6/24/19-6/30/19

Monday:
3 sets:
– Front Squat: 4, 4, 4
*rest 60 seconds*
– Ring Dips: 6-8 Reps @2112 tempo
*rest 90 seconds*

+

42-30-18
KB/DB Deadlifts
21-15-9
Handstand Push Ups
*10 min cap*

Tuesday:
EMOM 10
– 1 Power Clean
*building*

+

AMRAP 7
– 20 Medball Cleans 20/14
– 10 Burpees

Wednesday:
Every 3:00 x 18:00
– 10/7 Calorie Bike
– 15 KB Swings 53/35
– 5 Box Jump Overs 30/24

Thursday:
4 sets:
– Strict Press x 4 reps
*rest 60 seconds*
– Wide Grip Pull Ups x 8-10 reps
*rest 90 seconds*

+

For Time
– 50/35 Cal Row
– 40 Pull Ups
– 30 DB Push Presses @ 50/35
– 400m Run
*12m cap*

Friday:
4 sets:
– Back Squat x 3 reps @ 32×1
*rest 1 minute*
– American KBS x 20-25 reps
*rest 2 minutes*

+

Tabata (6 rounds of each movement):
– Sandbag Squat (rest = hold)
– Suitcase Deadlift
– Weighted Plank
– Toes to Bar

Saturday:
AMRAP 18
– 15 Hang Power Clean and Jerks @ 155/105
– Run 2 Laps
– 15 Push Ups

Sunday:
Open Gym