This month we are going to work on ramping everyone back up and getting proper amounts of volume, loading, and heavy breathing that will leave everyone tired but not completely wrecked. So what does that mean? It means we are going back to the basics of strength and conditioning — Tempo Back Squatting, Strict Press, Deadlift, and of course Bench Press. We will keep things in sets of 5-10 to help athletes choose more moderate loading and to help them get reacquainted with a barbell and a more structured strength cycle. Our conditioning pieces (workouts) will still be fun and exciting but you will definitely see complexity progress from the beginning of the month through the end of the month.
Monday, June 22nd
STRENGTH
6 SETS ON A 12:00 CLOCK…
2 Hang Power Clean
+
1 Power Clean
+
1 Front Squat
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
800m Run
20 Power Cleans (135/95)|(95/65)
(Score is Time)
Tuesday, June 23rd
STRENGTH
10-10-10
Bench Press
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
25 DB Floor Press (35/25)|(20/15)
25 Walking Lunges
25 Hand Release Push-ups
25 Tuck-ups
(Score is Rounds + Reps)
Wednesday, June 24th
STRENGTH
5 SETS ON A 15:00 CLOCK…
7 Back Squats
1:00 Wall Sit
(Score is Weight)
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 18/14 Cal Row
MIN 2 – 10 Front Squats (135/95)|(95/65)
(Score is Weight)
Thursday, June 25th
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 10 Strict Press
MIN 2 – 10 Seesaw Bent Over Row
*1 Rep of Seesaw Row = L Row + R Row
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 3 MINUTES*
3 Burpees
5 Push Press (95/65)|(75/55)
7 Box Jump Overs (24/20)
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Friday, June 26th
STRENGTH
EVERY 1:30 x 6 SETS
10 Deadlift
(Score is Weight)
WORKOUT
EVERY 4:00 x 4 SETS
50 Double Unders
15/12 Cal Bike
10 Deadlifts (185/125)|(155/115)
50 Double Unders
(Score is Each Set for Time)
Saturday, June 27th
STRENGTH
3 SETS
7 SA KB Snatch (R)
10 SA OH KB Lunge (R)
7 SA KB Snatch (L)
10 SA OH KB Lunge (L)
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
30/25 Cal Row
20 Alt. DB Snatches (50/35)|(35/25)
10 Pull-ups
-15:00 Hard Cap-
(Score is Time)
Sunday, June 28th
STRENGTH
4 SETS
8 Barbell Rollouts
10 Alt. Single DB Push-up
12 DB Goblet Step-up
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES* 2-4-6…and so on.
Up-Down Over Barbell
Devil Press (35/25)|(20/15)
-1:00 Rest
AMRAP x 7 MINUTES 2-4-6…and so on.
Up-Down Over Barbell
Devil Press (35/25)|(20/15)
*Restart back at 2 reps in the second effort.
(Score is Rounds + Reps)
