TRAINING:
20min @ 80-85%
2 Cleans
1 Press
3 front squats
Approximately 25 - 30 complete rounds
Monday 6/30
TRAINING:
A. EMOM - 20 min
Odd - 20 KBS
Even - 10 pistol Squats
B. EMOM - 20 min
Odd - Broad Jumps - MD
Even - 10 Clapping Push-ups
C. EMOM - 10 min
Odd - 15 KB Rows - right arm
Even - 15 KB Rows - left arm
Wednesday 7/2
TRAINING:
A1. Ring Pull-ups - 51X2 x 5 x 5
A2. HSPUs - 51X2 x 5 x 5
B1. Ring Rows - 30X1 x 10 x 4
B2. Ring Dips - 30X1x 5-8 x 4
C1. Renegade lunges - 60/30 KB x 10 x 4
C2. SL RDL - 60/30 KB x 10 x 4
D. Trail/Hill Sprints x 10; walk down to recover
Friday 7/4
TRAINING:
4 sets of:
A1. 10 Pistol squats - 30#KB; rest 1 min
A2. Strict Ring pull-ups - AMRAP (-1); rest 1 min
+
Power 5 Complex - 5 rounds w/ 60# KB
5 swings/arm
5 snatches/arm
5 cleans/arm
5 front squats/side
5 Press/arm
Sunday 7/6
TRAINING:
A. SA KB Press - 60# x 8 x 4; rest 1:30
B. Goblet Squat - 15 reps EMOM for 15 min - 60# KB
+
10 rounds of
12 KB Swings - 60#
10 Burpees
Monday 7/7
TRAINING:
A. EMOM for 10 min
Odd - 6-8 ring pull-ups
Even - 12 HR Push-ups
B. EMOM for 10 min
Odd - 3 KB Snatch + 3PP + 3FS right
Even - 3 KB Snatch + 3PP + 3FS left
C. Hill Sprints x 12; walk back recovery
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