Monday, June 5, 2017
Warmup (10 min): Dynamic w/emphasis on lower body
Strength (30 min): Squat
50% x 5, 60% x 2-4, 40 reps in 20 minutes at 60-70% (add 5 lbs from last 40 rep day if you have that logged)
*Level 1 5×5
Between Sets: Sets of 10 pushups, 20 ring rows (Rx Plus 10 pullups)
Conditioning (15 min): EMOM 10
:00s 15 kb swings RX Plus overhead
:30s 3 goblet squats, 5-8 situps
*Level 1 2 minutes on, 1 min off
Cashout (5 min): Couch Stretch
Wednesday, June 7, 2017
Warmup (10 min): Coach’s Choice (Outdoors if poss)
Strength/Power (25 min): Bench/Push/Press
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90 % x 1
Between sets One prowler sprint or sled drag
*Level 1 5×5
Conditioning (25 min): 15 min AMRAP
200m run or 250 m row
:30 plank *Rx Plus 1 min
5 ring rows *Rx Plus pullups
25 air squats
Friday, June 9, 2017
Warmup (10 min): Burgener Warmup x 3
Skill Work (10 min): Clean from Below the Knee, Clean from Above the Knee
Power (25 min): Every 3 minutes
Clean From Below The Knee x 2, Clean from Above the Knee x 1
10 box jumps or stepups
Conditioning (15 min): 13-1 ladder
KB Swings *Rx Plus overhead
Goblet Squats
Situps
*Level 1 9-1 ladder
