Wednesday 6/28

A.
Skill Work: Rope Climbs
Spend 15 minutes working on Rope Climbs

B.
AMRAP 14
400m Run with Sand bag (Choose moderately heavy weight)
21 Sand bag Ab-mat Sit-ups
15 Sand bag slams
9 Sand bag Burpees
1 Rope Climb

Masters
A.
Same

B.
AMRAP 14
400m Run with Sand bag (Choose moderately heavy weight)
21 Sand bag Ab-mat Sit-ups
15 Sand bag slams
9 Sand bag Burpees
2 Rope Laydowns

 

Tuesday 6/27

A.
Skill Work: HSPU
*Spend 10 minutes working on HSPU

B.
10 down to 1: Power Cleans (95/65)
1 up to 10: HSPU

(Ex.
10 P. Cleans
1 HSPU

9 P. Cleans
2 HSPU

.
.
.

1 P. Clean
10 HSPU)

Masters
A.
Same

B.
10 down to 1: Power Cleans (65/45)
1 up to 10: Hand-release push-ups

 

Monday 6/26

A.
Back Squat
5-5-4-4-3-2-1
3 sec pause at the bottom

Build to a heavy 1 rep

B.
4RFT
500m Row
40 Wall Balls
*Every time you drop the wall ball = 3 burpee penalty. Complete the penalty before moving back to the rower

Masters
A.
Same

B.
4RFT
400m Row
25 Wall Balls
*Every time you drop the wall ball = 2 burpee penalty. Complete the penalty before moving back to the rower