6.29.2020 – 7.4.2020

Monday: 6.29.2020

12x Bench press
In 8 minutes or less, build to a moderate set of 12.  This is just to find an appropriate weight to use in the second part of the workout.  You’ll need to hit at least as much weight as you plan on using for the metcon. 

Then,

In 2:00,
40x Double unders
20x Russian kettlebell swings 55/35#
10x Bench press 135/85# (or heaviest from earlier, whichever is lighter)
Max bench hop-overs with remaining time (one foot at a time is acceptable)

Rest 2:00 minutes between rounds and repeat for 3 rounds.  Record total hop-overs and any modifications.


Tuesday: 6.30.2020

5-5-5x Back squat:
In 15 minutes or less, complete 3 sets of 5 reps.  You do not need to use the same weight for all three sets.  Record the sum of the weight used on the three successful sets.

Then,

7 Minute amrap of:
5x Alternating step back lunges (per leg) 35/25# per hand, weight hanging at sides
10x Shoulder to overhead 35/25# per hand

 


Wednesday: 7.1.2020

2 Minute amrap of:
10x Pull ups
10x Push ups

1 Minute rest

2 Minute amrap of:
20x Double unders
10x American kettlebell swings 55/35#

1 Minute rest

2 Minute amrap of:
10x Plate ground to overhead 45/25#
5x Burpees to plate

1 Minute rest

Perform in order and repeat for 3 sets of each (26:00 minutes total, not including the last rest station).  Record total reps performed at each station (three separate scores) and modifications.

 


Thursday: 7.2.2020

2x Deadlift
In 10 Minutes or less, build to a heavy set of 2  

Then immediately into,

3-3x Deadlift
Use approximately 90% of the heavy 3 that you just hit and perform 2 more drop sets of 3 reps.  Rest no more than 3 minutes between sets.

Then,

8 Minute amrap of:
5x Power cleans 135/95# (no more than 70% 1rm clean)
10x Sit ups

 


Friday: 7.3.2020

8-8-8x Strict press
In 12 minutes or less, build to three sets of eight at

Then,

3 Rounds per time of
20 Alternating dumbbell snatches 50/35#  (10 per arm)
10 Single arm thrusters with the same bell (5 per arm, partition as needed)

 


Saturday: 7.4.2020

24-20-16-12-8-4 reps for time with a partner of:
Wall ball shots
Toes to bar
Box facing burpee box jump overs 24/20″ (step ups are ok)

Only one partner working at a time.  Reps/movements must be completed in the order listed. Share reps evenly if at all possible. Plan on having your own station/equipment unless you and your partner already share germs.

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