Day: June 19, 2015

Friday 6/20

A. Three sets of:
Axle Bar Deadlift 3,2,1
Rest 60sec
Weighted Pull-Up’s 3,2,1
Rest 90sec

B. EMOM 20
1st min: 5-7 Axle Bar Deadlift
2nd min: 30sec DB Clusters (unbroken steady pace. find a rhythm)
3rd min: 3 Box Jumps (high)
4th min: Rest

Thursday 6/19

NOT FOR TIME: (Active Recovery)
3K Row
*every 500m 25 sec Nose-to-Wall Handstand Hold

120cal Airdyne
*every 20cal perform 6/side Bottoms Up Side Plank

2,400m Jog
*every 400m perform 30-45sec Plank on Rings

Wednesday 6/18

A. Tabata Sit-Up’s

B. 12-15min to establish today’s heaviest Push Press

C. Three sets of:
15/12cal Row
10 BB Strict Press
5 DB Burpee-Box-Step-Overs
5 Supinated Grip BB Row’s
Rest 2-3min

D. Three sets of:
8 GH Raises
25 Band Palloff Press
6/arm Powell Raise

Tuesday 6/17

A. Every 90sec for 9min:
1 Snatch Balance

B. Four sets of:
Front Squats 3,3,2,2 (3sec down)
Rest 2min b/t sets

C. Four sets of:
6 Renegade Rows
20 Air Squats
100m Run
10 Strict Pull-Up’s
Rest 90sec