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Friday 15.6.18

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“Biceptennial Man”

For time:
50 Double unders
35 Hang dumbbell power snatches
20 Chest to bar pull-ups
50 Double unders
25 Hang dumbbell power snatches
20 Chest bar pull-ups
50 Double unders
15 Hang dumbbell power snatches
20 Chest to bar pull-ups
50 Double unders

ACCESSORY WORK AND COOL DOWN

4 Sets
10 Ring push-ups
*Rest 1:00-1:30 between sets.

1:30/1:30 Lat roll

Thursday 14.6.18

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“Locomotive”

For time:

30-20-10
Dumbbell front squat
Calorie row (21-15-9 calories for the ladies)

*Use kettlebells as a sub for the dumbbells if needed

CORE AND FLEXIBILITY TRAINING

6 x 0:05 Hollow hold + full roll
0:20 each straddle left/center/right

6 x 5 Tuck crunch + full Roll
0:20 each straddle left/center/right

6 x 5 Hollow rocks + full roll
0:20 each straddle left/center/right

*Perform all 6 sets of the core drill and roll. After performing all 6 sets move on to the stretch for 1 set of 0:20 at each position of the straddle.

Wednesday 13.6.18

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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

“Glen”

For time:
30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

COOL DOWN

1:30/1:30 Calf smash
1:30/1:30 Couch Stretch

Tuesday 12.6.18

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“Glutesday”

Every 3:00 for 5 sets

35ft Dumbbell walking lunge
3 Deadlifts

*Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets.

ACCESSORY/RECOVERY

3 Rounds, NOT for time:

10-15 Hip extensions on GHD
20 Abmat sit-ups or 20 GHD’s

*Add a load on the hip extensions if this rep scheme is easy to perform and you have capacity, with load do not allow deviation of form.