Monday 6.19.17

Monday 6.19.17
GPP: EMOMx4 Pocket+OHSq, HS+SD, Floor+HSB w/ :03 pause
Mobility:
Couch- Distraction- 90/90- Pull-aparts
Snatch Conditioning
1 Rep every :20 at 60% for 4 Min (12 Total)
REST 2 Min & Weight Change
1 Rep every :30 at 70% for 5 Min (10 Total)
REST 2 Min & Weight Change
1 Rep every :40 at 80% for 6 Min (9 Total)
AMRAP x11
21 Wall Ball
9 DL 275/155
15 Ring Dips

Sunday 6.18.17

Sunday 6.18.17
GPP: Run 400m
Mobility:
Twisted Cross- Bar Hang- Pass Thrus- Couch
AMRAP x35 (E5M do 1 Rope Climb)
45 DU/S
400m Run/Row
35 KBS (44/35-35/26)
30 MB Situps
25 Pushups
Alternate each Rd betweenRun and Rower
ONLY Safe from Rope Climbs if your outside Running.
Get out of Rower and get up the Rope.

Saturday 6.17.17

Saturday 6.17.17
GPP: Row 150/450
Mobility:
Split Stance- Roll Quads- SL Bridges- Sink
Tabata
Tire Flip
Sled Pulls
Man Makers
Sledge Hammer
Band Sprints

Thursday 6.15.17

Thursday 6.15.17
GPP: Run 400m
Mobility:
BBFR- SL Bridges- Band Back St- Lizard
FS Rope Climbs
1. 80% x3 A. 2-3 LL AFAP
2. 85% x1 B. 3 AFAP
3. 80% x3 C. 1-2 Climbs or Progressions
4. 88% x1
5. 80% x3
6. 90% x1
For time 21-15-9
TTB/ KTC
HSPU Rx: St. HSPU Scale to PP w/PC Weight
PC (135/95-115/75-95/55) Rx: St. TTB
Scale 1 or all movements to 3 rds of 15 reps.

Tuesday 6.13.17

Tuesday 6.13.17
GPP: AMRAP :30-1 min HS Hold , 10 PP, 50 DU/S
Mobility:
YTWs- 90/90- Pass Thrus- Bar Hang
PP
1. 80% x3
2. 85% x1
3. 80% x3
4. 88% x1
5. 80% x3
6. 90% x1
Hanging L-Holds
A. L-Holds from Bar 2x ME
B. 1 Leg out 1x per side ME
C. Knees up 2x ME
If you can hold knees up longer
then :30, make it Harder!
D. Box version
**Conditioning: Deck of Cards
Wall Ball
Pushups
Pull-ups Rx Strict
All Aces are 200m Runs. All Face Cards are 10’s