WORKOUT OF THE WEEK

June 8th  - June 12th

**Announcements** 

MONDAY, JUNE 8

METCON

Every 2:00 x 15:

1) 2 rounds of “Cindy”

2) 100m DB farmer's carry (50s/35s) + max rep DB devil's press

3) rest

Score is TOTAL devil's press reps.

TUESDAY, JUNE 9

STRENGTH

Clean and Jerk

Every 1:30 x 6:

3-2-1-3-2-1

METCON

9:00 AMRAP:

10 clean and jerk (135/95)

500m/400m row

5 clean and jerk (165/115)

500m/400m row

max rep clean and jerk (185/125)

WEDNESDAY, JUNE 10

METCON

"Filthy Fifty"

THURSDAY, JUNE 11

STRENGTH

Every 1:30 x 12:

1) 5 bench press (build in weight each round)

2) 10 barbell Pendlay row

3) 5 HSPU or pike push-ups

4) 10 ring rows

METCON

For Time:

100m run

-rest :30

200m run

-rest 1:00

400m run

-rest 1:30

400m run

-rest 1:00

200m run

-rest :30

100m run

FRIDAY, JUNE 12

METCON

in teams of 2

8:00 on/2:00 off x 3:

75/60 cal ski

max synchro movement with remaining time

 

ROUND 1 = DB step-ups (50/35 to 20")

ROUND 2 = DB hang snatch (50/35)

ROUND 3 = DB OH walking lunge (25' trips)

SATURDAY,  June 13

Partner workout @ 8:00 A.M. AND 9:00 A.M.