Monday 18th June 2018

 

 

Warm – Up:  3 mins on bike OR 250 m run

8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges w/ Rotation
10 Air Squats 

Barbell Warmup 

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Power Clean Complex

8 Rounds:

Perform every  90 secs: 1 Power Clean + 1 Hang Squat Clean  (move up in weight each round)

 

MetCon: 3 RFT

‚ÄúDouble Dribble”

75 Double Unders
50 Air Squats
15 Power Snatches 115/80

 

ENDURANCE WOD

400 m run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

200 m Run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

200 m Run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

400 m run

 

 

Saturday June 16th 2018

 

 

Teams of 3, For Time (30 Minute Cap):
45/24 Calorie  Bike 
60 Box Jump Overs 24/20
60 Power Snatch . 115/75
60 Toes to Bar
60 Push Jerks  115/75
60 Box Jump Overs  24/20
45/24 Calorie Bike 
60 Box Jump Overs  24/20
60 Power Cleans 115/75
60 Toes to Bar
60 Push Jerks 115/75
60 Box Jump Overs 24/20
45/24 Calorie Bike