Workouts for the Week of 062518

The Script: Monday 062518

The Warm Up: 4x

Taco Loop Run

15 OH Swings 

10 Goblet Squats

5/3 Strict Pull Ups

 

The Conditioning: :45 On/:15 Off for 4 Rounds Taking Score During The Rest (1 Score Per Round)

Hang Power Clean + Push Press (95#/65#) (Jerk is allowed but goal is to clean and press)

Burpee Pull Ups (Ring Rows will be scaled with 3 Burpees in a row + 5 Ring Rows in a Row. Number of Ring Rows completed will be added for score)

Barbell Lunge Right Lunge Left Squat Equals 1 (thats a long name but it works. A Curtis P without the hang clean and without the press)

V-Ups

Rest

 

 

The Script: Tuesday 062618

The Warm Up: 

400m Run

And Then, 3x

10 Push Ups

10 Sit Ups 

 

And Then, Tabata 

Plank Holds

Hollow Holds

 

The Conditioning: 2 RFT (25:00 co)

800m Run

15-10-5 

HSPU

Toes to Bar

 

-Must exit the gym for round two at 12:00 NO MATTER WHAT)

-Scale 800 to Patton St. Run

 

 

The Script: Wednesday 062718

The Warm Up: 3x

10 EB Back Squats

Burpee Broad Jump Down

10 Jumping Air Squats

In-Step Stretch Back

 

The Strength: Back Squat-3x5 at 82%

 

The Conditioning: 9:00 AMRAP

18 Kb Swings (53#/35#)

18 Air Squats

Single Arm OH KB Carry

 

 

The Script: Thursday 062818

The Conditioning: 2:00 x3 per Station before 2:00 Transition (and Score Taking) to next station

1) 15/10 Cal Row + ME Wall Balls 

2) Taco Loop Run + ME Double Unders

3) 30 Russian Twists + ME OH Plate Step Ups (20’)

[4) 4 Point Sprint on Fitness Mats + ME Hand Release Push Ups- Only add 4th station if 15+ attend class. If adding the 4th station, reduce to 2x through per station but keep it at 2:00 per effort]

 

 

The Script: Friday 062918

The Warm Up: 

Redwing Run

4x

5 Kip Swings + 5 Strict Pull Ups 

10 Plate Ground to Overhead 

10 Air Squats 

 

The Conditioning: 20:00 to establish todays heaviest possible Hang Clean + Clean (SQUATTTTTT)

 

The Conditioning: For Time (or 10:00 AMRAP)

9-7-5

Thrusters (135#/95#)

Chest to Bar Pull Ups

 

And Then, 400m Run

 

And Then, 5-7-9

Chest to Bar

Thrusters