6.8.2020 – 6.13.2020

Monday: 6.8.2020

5×5 Back squats
Compare to 6.1.2020

Then,

30-20-10 Reps of
Push ups
Russian kettlebell swings 50/35#
Wall ball shots 20/14#

 


Tuesday: 6.9.2020

For time
4 Rounds of “Nate”
80 Double Unders
3 Rounds of “Nate”
60 Double Unders
2 Rounds of “Nate”
40 Double Unders
1 Round of “Nate”
20 Double unders

One round of Nate consists of
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Wednesday: 6.10.2020

5x Front squats
Bar starts on the floor (clean the first rep).  The squats should be completed without pauses which means that this will be a sub max attempt.

Then,

3 Rounds of
Minute 1: Plank hold (only 10 second increments, 0:23 = 20, 0:49 = 40)
Minute 2: Hang power snatch 95/65#
Minute 3: Russian twists 20/14# (left = 1 and right = 1)
Minute 4: Rest


Thursday: 6.11.2020

One a running clock,

2 Minute amrap of
50 Double unders
12 Box step ups holding a single 50/35# to 24/20″
Max alternating single arm devil’s press with remaining time

3 Minute rest

3 Minute amrap of
50 Double unders
12 Box step ups holding a single 50/35# to 24/20″
Max alternating single arm devil’s press with remaining time

2 Minute rest

4 Minute amrap of
50 Double unders
12 Box step ups holding a single 50/35# to 24/20″
Max alternating single arm devil’s press with remaining time

Score is total devils press throughout the entire workout.


Friday: 6.12.2020

4 Rounds of
10-12 Bench press
6-10 Strict pull ups (each set should probably include at least 1 break)

Then,

10 Rounds of
6 Wall ball shots 20/14#
4 Toes to bar


Saturday: 6.13.2020

5 Minute amrap of
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral burpees over the bar
12 Front Squats 95/65#

Rest 5 Minutes

5 Minute amrap of
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral burpees over the bar
9 Power cleans 95/65#

Rest 5 Minutes

5 Minute amrap of
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral burpees over the bar
6 Thrusters 95/65#

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