Saturday 230610
Day 6 Saturday 230610 Coach’s Choice
June 2023
Friday 230609
Day 5 Friday 230609 A. For Time barbell nte 95/65 100 DU/ 200 Singles 1 wall climb to burpee 20 OHS 95/65 5 T2B/ weighted HKR 75 DU/ 150 Singles 2 wall climb to burpee 15 OHS 95/65 10 T2B/ weighted HKR 50 DU/ 100 Singles 3 wall climb to burpee 10 OHS 95/65
Thursday 230608
Day 4 Thursday 230608 REMINDER SUMMER HOURS NO AFTERNOON/EVENING CLASSES A.1:00 Max distance Rest to 5:00 then B B.24:00 running clock Distance A x2, 2:00 rest Distance A x3, 2:00 rest Distance A x4, 2:00 rest… until time expires C.Yoga
Wednesday 230607
Day 3 Wednesday 230607 SUMMER GOAL SKILL WORK A1. 30sec SA overhead plate carry each arm A2. 5 burpees to plate, rest to TOM A3. Summer skill work, rest to 4:00 back to A1 x 3 Rest to 12:00 then B B. AMRAP 5:00 Row/bike/ski/run Rest to 20:00 then C C, D, E wallballs
Tuesday 230606
Day 2 Tuesday 230606 BENCH PRESS STRENGTH CYCLE A. 1 set every 2:00 x7 5, 5, 3, 3, 1, 1, 1 bench press Rest 10 18:00 then B B. AMRAP 12:00 400m run 9 deadlifts 155/105 7 pull-ups 5 burpee box jumps 24/20
Monday 230605
Day 1 Monday 230605 A. 1 set every 5:00 x 6 90% effort 300/250m row 10 dual DB push press 35/25 Max dual db front rack walking lunges until 3:00 on the clock
Friday 230602
Day 5 Friday 230602 A. EMOM 9:00 Min 1: 45 side bridge Min 2: 45 side bridge Min 3: 45 FLR, hollowbody, or handstand Rest to 12:00 B. AMRAP 18:00 Run to curb and back 7 burpee pull-ups 6/6 kettlebell snatches 16/12kg 10 goblet squats 20 Russian twists with plate
Thursday 230601
Day 4 Thursday 230601 A. 6 sets 1:30 apparatus 1:30 skill work of choice 1:00 rest B. Yoga
