Sunday 6.4.17

Sunday 6.4.17
GPP: Line Drills
Mobility:
Couch St- Gait Swings- Tin Soldiers- Twister Cross
3 Rds.
1 Min ME Row Cal
REST 1 Min
1 Min ME Bike Cal
REST 1 Min
1 Min ME 20m Shuttle
REST 1 Min
1 Min ME DU
REST 1 Min
1 Min ME Burpees
REST 2 Min

Saturday 6.3.17

Saturday 6.3.17
GPP: 10 DL, 10 FS, 10 PJ, 10 Pushups, KTC
Mobility:
Bar Hang- Hip Swings- Open/Close- Roll IT Band
“Pheezy” (3RFT’s)
5 FS 165/115 135/85 115/65
18 Pullups
5 DL 225/155 185/125 155/95
18 TTB
5 PJ 165/115 135/85 115/65
18 Pushups

Friday 6.2.17

Friday 6.2.17
GPP: SGDL, Pocket S, SGPP, HS, SD, BKS, OHSq, Snatch
Mobility:
Band Pass thru- Int/Ext- Distraction-
Snatch Pos. + EMOM Complex
4 Min of Skill Work at Each Position (2-4 Reps)
Pocket
Hang
Floor
Focus on Movement not Reps
EMOM x5: 1 Pocket+OHS, Hang+OHS, Floor+OHS
Conditioning:
Min 0-2 Run 200m then MR Thrusters (95/65)
Min 2-5 Run 300m then MR Thrusters (115/85)
Min 5-9 Run 400 then MR Thrusters (135/95)
Min 9 Run 600m

Thursday 6.1.17

Thursday 6.1.17
GPP: 10 Wall Ball, 10 HC, 10 STOH 60 DU/S
Mobility:
Face Pulls- Open/Close- Roll Quads- Worlds Grt.
E2MOM for 10 min (5Rds)
Row 200/150 +12 TTB Scale to # you can maintain for all 5 Rds.
REST 3 Min
E2MOM for 10 min (5Rds)
DU 50 + 20-15 Wall Ball 80 Singles
REST 3 Min
E2MOM for 10 min (5Rds)
Bike 12/8 + 8-6 UB C&J (135/95 – 115/85 – 95/65)
The C&J MUST be Unbroken. Pick a # u can do UB
Scale to a Rep scheme you can maintain for all 5 Rds.