3 rounds
10 front squat
20 chest pull up
50 double under

3 Rounds of:
200 Meter light Jog
15 Banded Pulldowns
30 DB Floor Press, neutral (light)

Thursday 28th June 2018

CLEAN

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

3 min Roll & activation

5 min set up explain

6 min 12 station FIREDRILL 20s ON :10s OFF

6 stations, 5mins ON : 1mins TRANSITION
am-RAMP (As Many ROUNDS as MODERATELY possible ;)

1) BOX UPS & TRX HAM CURL
2) AB ROLL OUT & CANDLESTICKS
3) SA KB FRONT RACK SPLIT SQ (55 & 35, TOTAL REPS) & HIP BRIDGES
4) CLAMSHELL & DBL KB SQ (55’s & 35’s)
5) BB STRICT PRESS (35 - 55lbs) & K2E Mountains or hanging
6) BB Inverted row & Elevated PU

REP SCHEME
12 reps (except for where you are HEAVY with KB’s)

5mins for AMRoundsAP : 1 min to rest/transition/Adjust lbs

• Varpaat tankoon ja pistoolikyykkytekniikka

20 min EMOM

min 1. 30 sek assaultbike watt 50 %
min 2. scaled pistol squats/bulgarian squat., 6 + 6
min 3. 30 sek row/ski watt 50 %
min 4. 8-10 knees to elbows

‘Nicole’ 20 min AMRAP
400 m run
Max reps pull-ups

*pullups are performed unbroken. At the point you drop from the bar, you go for another 400 m run, then return for another set of max reps of unbroken pull-ups.
* Score is total reps of pull-ups

Amrap 5min x 3
6 front squat
9 bar facing burpee
12 t2b

3min walking between the sets

“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

5:00 of Light Foam Rolling
5:00 of Easy work on bike, row, light jog/walk, or Ski Erg

Monday 25th June 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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20 Minutes or 5 Rounds Not for Time:
30 metres each Single-Arm Overhead Kettlebell Carry (work up to a challenging load)
5-10 Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises
300 metres Jog

Post work to comments.