Monday, June 20th
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Bench Press*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9
(Score is Weight)
WORKOUT
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists
(Score is Time)
https://vimeo.com/720492492/ecae0d0a68
Tuesday, June 21st
EXTENDED WARM-UP
3 SETS
5 TNG Power Snatches*
1 Round of Gymnastic Complex**
*Start Light and end slightly above workout weight.
**1 Rep of Complex…
2 Hips to Rig + 1 Bar Muscle-Up
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“OPEN 19.4”
3 ROUNDS FOR TIME
10 Power Snatches (95/65)|(65/45)
12 Bar Facing Burpees
-Rest 3:00-
3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees
(Score is Total Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
NOTE: Last Seen 3/15/19
https://vimeo.com/720492054/2395223d84
Wednesday, June 22nd
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Back Squat*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9
(Score is Weight)
WORKOUT
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run
-Rest 1:00 b/t Sets-
*Pick-up where you left off.
(Score is Total Rounds + Reps)
https://vimeo.com/720491795/4bf3b39593
Thursday, June 23rd
STRENGTH
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Deadlift*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week. Week 8 of 9
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target
MIN 4 – Rest
(Score is Total Reps of Up-Downs)
https://vimeo.com/720491386/d0a219650e
Friday, June 24th
SKILL
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders
*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.
(Score is Time)
OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Tuck-Ups
MOVT 2 – Hollow Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
