June 2023

Day 2 Tuesday 230620 Strength Day   A. 8×3 bench press every 1:30 Sets 1-2 55% of 1RM Sets 3-4 65% of 1RM Sets 5-6 75% of 1RM Sets 7-8 85% of 1RM Rest to 15:00 then B B. For time 400m run  60 wallballs 400m run 30 thrusters 95/65 400m run 15 OHS 95/65

Day 1 Monday 230619   A1. 3-5.3-5.3-5 T2B rest 10 sec at dots, rest TOM A2. 30 sec hollow body rocks into A3. 30 sec shoulder taps in FLR or Handstand, rest to 3:00 x 3 Rest to 13:00 then B B. 3 Rounds for Reps 1:00 shuttle runs 1:00 DB power snatches 50/35 1:00

Day 7 Sunday 230618 HAPPY FATHER'S DAY!!  

Day 6 Saturday 230617 Coach's Choice. Classes 7, 8, 9am   10:00 amrap  15 in sync t2b 12 sync burpees to target  9 sync OHS Rest 5:00 For time Partners can rotate any time after run 400m partner sandbag run  20 dual db power cleans  30 dual db s2oh 40 dual db deadlift 50 reverse

Day 5 Friday 230516   A. 1 complex every 90 sec x 5 Build every set 1 snatch grip deadlift 1 hang power snatch 1 hang squat snatch 1 OHS Rest to 10:00 then B B. AMRAP 30:00 200m farmers carry 24/16kg 5: lunge + lunge + burpee + pull-up/c2b/mu 5 squat snatch at 100%

Day 4 230615   A. 1:00 Max distance  Rest to 5:00 then B B. For time Distance A x5, 2:00 rest Distance A x4, 2:00 rest Distance A x3, 2:00 rest Distance A x2, done C. Yoga

Day 3 Wednesday 230614 SKILL DAY   A. EMOM 12:00 Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00 then B B. AMRAP 15:00 nte 135/95 10 deadlifts 10 push/split jerks 30sec wall sit 5 bar facing burpees

Day 2 Tuesday 230613 STRENGTH   A. BENCH PRESS 5×5 at 70-75% of 1RM from 230606 Bench every 2:00  Rest to 12:00 then B B. For Time 10-9-8-7-6-5-4-3-2-1 T2B 1-2-3-4-5-6-7-8-9-10 Front Squats 155/105

Day 1  Monday 230612   A. AMRAP 7:00 12 alt DB hang clean & jerks 50/35 12 BJSD 24/20 24 du/48 singles Rest 3:00 then B B. EMOM 7:00 3-5 devil’s press 50/35 (yes 2 dumbbells) Rest 3:00 then C C. AMRAP 10:00 12 DB step-ups (single DB) 50/35 12 alt DB power snatch 24

Day 7 Sunday 230611 RedShed Rest Day