This week we will have a divergence from conventional programming and standard format of workouts. This week is all about conditioning ramp up as we are set to wrap things up for another year at the end of the June 9th week (June 13). As per previous years programming will resume in the fall when school returns. If you utilize the archives there is a full year of programming available starting from September - end of Jan and then Feb - June. You can also go into the conditioning tab and select the sports performance option for long duration programming.
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Day 1
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AMRAP 10 Minutes
38 Double Unders
8 Deadlifts @ 65% of 1 RM – weight used
______________
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Deadlift 15 Min to find 1 RM
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AMRAP 1 Minute Per Station
Row for Calories
DB Swings – weight used _____________
Push Ups
Chin Ups
Plyo Lunge
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Day 2
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2 Rounds for Time
40 Push Balls
20 Sit Unders
Rest 3 minutes
2 Rounds for Time
20 Burpees
40 Overhead (65/45)
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Press 15 min to find 1 RM
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3 Rounds for Time
20 Overhead (65/45)
20 Sit Unders
Rest 3 minutes
3 Rounds for Time
10 Burpees
20 Clean Pulls
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Day 3
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In Partners For Time
3000 m row
100 Alternating Box Jumps
100 Dips
100 Sit Up Med Ball Pass
100 Alternating Squats
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Clean 15 min to find a 1 RM
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Stretch/Roll/Mobility
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Day 4
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21-15-9
Thrusters
Pull Ups
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Bench Press 15 min to find 1 RM
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21-15-9
Wall Ball Shots
Ring Rows
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Day 5
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500 m row for time
Damper: ___________
Foot Position: ______________
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Back Squat 15 min to find 1 RM
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400 m Run for time
Rest 3 minutes
400 m run for time
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