6.17 -6.23

Bench

Speed Bench

4 sets x 2 Bench

Supersetted 6 Weighted Chin Up


*last set 1 giant set of 10/10/10 wide regular narrow all 30 rep without putting bar down only re-rack* 135/95


Metcon

15 Incline DB bench press (climbing in weight) Immediately into;

45sec. of Max DB Bent over Rows (right arm only)

15sec. Transition

45sec. of Max DB Bent over Rows (left arm only) Rest 2 minutes


Repeat for 4 Total Rounds



Accessory Work 

100 Barbell Curls 2 second negatives with a partner


Tuesday


Back Squat

3x4 Back Squat

(build off last weeks 6 rep NO MISSES)


After last set of Back Squat: 

load up 110-120% of 1RM

3 sets of :15 sec Back Rack Future Holds


Metcon 

3 x 4min AMRAP

50 Double Unders

25 TTB or Weighted Sit Up

Max DB/KB Front Squats in remaining time


-2 min rest between AMRAPS-

*can anyone break 100?!*


Accessory Work

4 Sets

:40/20 Weighted Planks


Big Wednesday


(0-8min)

1 Round:

50 Russian Swings 

800m Run


(9-14min)

50m Farmers Carry

15 Cal Row

10 Fat Grip DB Snatch (5/5)


(16-24min)

1 Round

50 Russian Swings

800m Run


(25-30 min)

50m Farmers Carry

15/10 Calorie Row

10 Fat Grip Clean Press (5/5)




Thursday

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max UNBTN Burpees


Rest 2 Min x 5 rounds

*Score is only UNBTN Burpee*

Accessory 

1x100 Dips

*Every time you break 20 Barbell Curls*

*10min Cap*


Friday


Power Clean

Every 3 min for 10 Rounds

3 Power Cleans (75% of single)

10 Pull Ups 

35 DU


Accessory Work

3 Sets 

12 Single Arm Bent Rows

25 Banded Pull apart




Partner Wod


3 Person Team


1 mile Run (200m intervals)

40 Synchronized USA Swings  

30 Sled Push

2000m Row

30 Sled Push

40 Synchronized USA Swings 

1 Mile Run (200m intervals)


*2 teammates Run at the same time 1 solo*



Sunday Sweat

EMOMx30

A. 15/12 Calories Assault Bike SPRINT

B. 12 Burpees

C. 50 Double Unders

D. :45 Plank 

E. Rest