Monday, June 17th
Warm-up
A. Bike/Row/Ski/Run
3 minutes @low intensity*
*Nose breathing
3 minutes @low intensity*
*Nose breathing
B. Mobility
Lat stretch + single arm Y raise
C. Specific activation
C1. 2 rounds
20 seconds/side single DB squat hold
25’/25’ single DB OH carry
5 scap pulls on rings
C2. 1 rounds
– 10 seconds hold at the top of a ring dip,
swinging your legs forward and backward
– 10 seconds hold at the bottom of a ring
dip, swinging your legs forward and backward
– 3 negative strip muscle ups on low rings
Gymnastics
Metcon (5 Rounds for reps)
5 sets
1 minute max burpees
1 minute max strict HSPU
1 minute rest
1 minute max burpees
1 minute max strict HSPU
1 minute rest
Metcon
Metcon (AMRAP – Rounds and Reps)
2 rounds of
AMRAP 6 minutes
6 hang clean @95/65
6 thrusters @95/65
12 TTB
AMRAP 6 minutes
6 hang clean @95/65
6 thrusters @95/65
12 TTB
rest 3 minutes between sets of amraps
Comp
Gymnastics
Metcon
5 sets
1 minute DB thrusters @ 50/35
5-8 Muscle ups
rest 2 minutes
1 minute DB thrusters @ 50/35
5-8 Muscle ups
rest 2 minutes
Accessory
Metcon (Weight)
Seal row
5 x 8 @heavy
Conditioning
Metcon
Assault bike @ high intensity
6 x 2 minutes @ RPE 9/10
rest 1 minute between sets
6 x 2 minutes @ RPE 9/10
rest 1 minute between sets
Power conditioning
Metcon
Explosive Y pull with sled@ moderate weight
5 x 50′
Post chain
Metcon
Back extension, supported by bench
3 x 15