Monthly Archives: June 2017

walk/jog 400m - 3 rds of 5 sumo air squat, 5 jump squat then inch worm, front lunge, side lunge, Jefferson stretch

6wk strength training: wk1 off 6: Back squat - 4x10 at 50% of max

ladder up 1-10 box jump / ladder down 10-1 DeadLift - then, bike 30 cal

BJ: rx 30/24, sc 24/20, m+ 20/12
DL: rx 225/155, sc 185/115, m+ 135/85

alt pistols / push-ups 4,3,2,1 -

Michelle has to do 42 burpees

ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility

400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb

400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb

400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb

400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb

all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb

jog 400m, (speed walk 200m) - bear crawl to rig, 5 knee raises, alt lunge twists to rowers, 5 five second sump air squat - repeat

10min - EMOM 2DeadLift + 3burpee bar jump over (DL increase weight each min)

5 rds: 3 squat clean (or 3 power clean + FSQ),10 calorie ROW,10 K2E after you complete 5rds THEN - 100 DUs (185/135, 155/115, 135/85, 115/65)

sally needs love - lets bring her up.... and down!

row at 2drag and 30-35 SM for 5min - 5 hanging stretch to inch worm and elbow in push up, pvc mobility

10 min emom C&J - increasing weight each min

3rds of 5min amrap - 3 strict HSPU, 3 kb snatch each arm (53/35, 44/26, 35/18), 200m sprint

10 leg raises (3 sec count), 10 arch ups (3 sec count), 10 bridges (3 sec count)