17th June to 22nd June, 2019

17/06 - Monday -

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

18/06 - Tuesday -

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb.
Women: 45 lb.

19/06 - Wednesday -

Back squat 1-1-1-1-1-1-1 reps

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps

20/06 - Thursday -

Complete as many rounds as possible in 16 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

ROMWOD

21/06 - Friday -

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Rest 3 minutes

3 Rounds of:

2 minutes of rope climbs
Rest 1 minute

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders

Rest 3 minutes
3 rounds of:

2 minutes of rope climbs, lying to standing
Rest 1 minute

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

22/06 - Saturday - Team WOD

Team of 2:

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Workout Format - One Team Mate Works at a time for all Gymnastic Movements, Both Team Mates Run together for The 400 meters after finishing each movement.

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