FRIDAY 6/23

WARM UP

3X10 SUMO STANCE GOOD MORNING W/ BARBELL + 10 UNDERHAND BAND PULL APART

STRENGTH/ ACCESSORY

A) 5X6/SIDE SINGLE LEG PRONATED GRIP RDL, REST 1 MIN

B) 5X10 RING PUSH UPS, REST 1 MIN

CONDITIONING

 21-15-9 REPS FOR TIME

-STOH 115/70

-BURPEE BOX JUMPS 24″/20″

WEDNESDAY 6/21

WARM UP

3X30s GOBLET SQ STRETCH + 10 BANDED PULL THROUGH

STRENGTH

A) 5X10 WEIGHTED BULGARIAN SPLIT SQUAT R/L, REST 1 MIN

B) 5X6 SINGLE LEG GLUTE BRIDGE ON LOW BOX R/L, REST 1 MIN

CONDITIONING

4RFT

-10 HANG POWER SNATCH 95/65

-3 WALL WALKS

TUESDAY 6/20

WARM UP

3X10 STRAIGHT ARM PULL UPS + 12 SKATER JUMPS

ACCESSORY WORK

A) 5X4 STRICT CHIN UPS + MAX CHIN ABOVE BAR HOLD ON 4TH REP, REST 1 MIN

B) 5X10 DBL KB TURKISH SIT UP, REST 1 MIN

CONDITIONING

40-30-20-10 REPS FOR TIME

-KB SWINGS 53/35

-BOX JUMPS 24″/20″

 

SATURDAY 6/17

WARM UP

3X200M RUN + 50FT BEAR CRAWL + 50FT REVERSE BEAR CRAWL

CONDITIONING (FOR TIME, TEAMS OF 2)

(ONE ATHLETE WORKING AT A TIME WHILE THE OTHER RUNS 200M)

-60 BURPEE BOX JUMP 24″/20″

-40 FRONT RACK STEP UPS 95/65 20″/18″

-40 POWER SNATCH 135/95

-40 POWER CLEAN 155/105

-60 BURPEE PULL UPS