22 June 2017

STRENGTH:

3 Sets:

20 V-Ups

:60 Plank

20 MB Russian Twist

:30 Flutterkicks

20 Abmat Sit Ups

 

3 Sets:

20 Floor Wipers

15 BB Hip Thrusts

10 BB Roll Outs

 

Conditioning: AMRAP X 6:00

30 Frog Hops

20 M Shuttle Sprint

10 Push Ups

19 June 2017

Endurance:

Strength: 15:00 X EMOM

— :40 OH Plate Sit Ups

–:30 L Sit Hang/Hold

–:30 Alternating Side Plank

Conditioning: 21:00 TIME CAP

“Unworthy”

80-40-20-40-80 Air Squats

40-20-10-20-40 KBS

20-10-5-10-20 Pull Ups

 

 

Monday, June 12th

Strength

Back Squat

10-10-5-5-5-3-3-3-1

Working to a heavy single for the day.

Between sets, kipping practice.

 

Conditioning

3 Rounds 

1 min on :20 off

Bike

Pull Ups/TTB

Ski

(Stay at one station for all 3 rounds before moving to the next station.)