http://opexfit.com/june-30-2014/

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins

B. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips

10 -1 for time
Wall balls 20/14# 10′ target
KBS russian 2/1.5pd

Notes:
- second 5, 4, 3 should be more than the first 5, 4, 3
- odd – speed focus and form – even – goal is to stay on rings entire time
- pace through 10-6 then go for it focus on breathing during the movements

3 rounds for reps:

• 40 seconds row
• 20 seconds rest
• 40 seconds push ups
• 20 seconds rest
• 40 seconds ring rows
• 20 seconds rest
• 40 seconds shoulder press 40/25 kg
• 20 seconds rest

Tuesday

Warm Up: , 10 Pass Thru’s, 10 Windmills, 30 sec KB Squat Hold, 30 sec Pigeon Pose each leg, Roll Back 2 Hurdle

Stretch, Squat Therapy

Focus: Front Squat
-2x3 @ 75%
-2x2 @ 90%

Metcon: “Pitfall”
3 Rounds for Time
-200m Run
-15 Pull Ups (Rx+ C2B)
-15 Goblet Squats (55/35) (Rx+ 70/55)

Score: Final Weight Used/ Time

Monday

Warm Up: 400m Run, 10 Inchworms, 10 Depth Jumps, 10 Iron Crosses, 10 Push Ups, 10 Scorpions, 10 Side Lunges

Focus: Deadlift 4x3 @ 85%

Metcon: “All Hands on Deck”
-15min AMRAP
-9 Deadlifts (155/115)
-12 HR Push Ups
-15 Box Jumps

CF Total 1:

Back squat 1RM
Shoulder press 1RM
Deadlift 1RM

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight

Warm Up: 3 minutes of Jump Rope, 10 Scap Pulls, Stinger Stretch, 10 Pass Thru’s, Overhead PVC Walking Lunge w/ Twist, 10 OHS w/ PVC, Cobra Stretch

 

Focus: Floor Press Superset

 Rep Scheme 12-9-6-2-6-9-12 (8 Ring Rows in between each round of Floor Press)

 

Metcon: “Time to learn Double Unders”

 20 Minute Cap

 10 HSPU (Scale to Push Press)

 100 Double Unders

 9 HSPU

 90 Double Unders

 8 HSPU

 80 Double Unders

 7 HSPU

 70 Double Unders

 6 HSPU

 60 Double Unders

 5 HSPU

 50 Double Unders

 4 HSPU

 40 Double Unders

 3 HSPU

 30 Double Unders

 2 HSPU

 20 Double Unders

 1 HSPU

 10 Double Unders

 
Score: heaviest weight used/time

Tuesday

Warm Up: 400m Run, 10 Pass Thru’s, 10 Windmills, 30 sec KB Squat Hold, 30 sec Pigeon Pose each leg, Roll Back 2 Hurdle Stretch, Squat Therapy

 

Focus: 2 Front Squats + 1 Thruster

Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10 lb. increase per week if work sets are below 240 lbs.

 

Metcon: “Angry Gorilla”

 3 Rounds for Time

 1 Thruster (135/95)

 3 Rope Climbs

 5 Power Cleans (135/95)

 7 Tire Flips

 

Score: Final Weight Used/ Time

Cash in: 30 x wall ball
Cash out: 30 x askelkyykky

10 x boksihyppy
10 x lyöntipunnerrus
5 kierrosta

Yökukkujille wodia klo 03:00!

A:

Five sets of:

Front Squat x 1 rep

Rest as needed
In five sets or fewer, build by feel to a “”heavy”" front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.