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Workouts June 15th - June 20th
admin June 15, 2015 No Comments

Workouts June 15th – June 20th

Retest Week!!!!!!!!!!!!!!!

 

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

Mon

S&C

A1 Back Squat – build to 5RM

B1 Ring Pushup 3 x 10

B2 Ring Glute Bridge 3x 10

B3 Spiderman Plank 3 x 12

C1 Max effort burpees in 2 mins

 

Cond:

Round 1 – 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

Tuesday

S&C

A1 Strict press – build to 5RM

B1 KB Complex: Double KB Swing + Thruster 3 x 8 r/l

 

Cond:

10 burpees

500m run

3 Rounds:

5 KB Clean & Press right

5 KB SA Thrusters right

5 KB Clean & Press left

5 KB SA Thrusters left

500m run

10 burpees

 

Wed

S&C

A1 BB Lunge – build to 5RM r/l

B1 KB Pupu 3 x 10

B2 Partner side throws 3 x 10

B3 Partner Leg throws 3 x 10

 

Cond:

EMOTM 10mins

Even – 15 Plate GTOH

Odd – 5 KB Swing + 5 Box Jump

 

Thursday

S&C

Chin – build to 5RM

A1 Chin Ring Rows 3 x 15

A2 KB SA Chest Press 3 x 8

A3 Tempo Hanging Knee Raises 3 x 8

B1 KB Complex: KB Clean & KB Snatch 3 x 6 r/l

 

Cond: 3 Rounds – 50s on/10s off

Ropes

Plank

Slams

Ring Rows

1 min Rest

 

Friday

S&C

Plank – max effort

A1 Landmine

A2 Landmine RDL

A2 Plank Walkout

B1 BB Reverse Lunge 3 x 1min on/off

 

Cond: Runs