Civil War – Saturday June 29th
Just one week left to sign up for the Civil War! Sign up by June 16th to ensure your event t-shirt. Ask your coach if you have questions!
MONDAY, JUN 10
STRENGTH
18 minutes:
Split jerk 2-rep
Build to a heavy set of 2 from rack
METCON
AMRAP 8:
Max burpees over barbell*
*At the start of each minute, including 0:00, perform 5 shoulder-to-overhead (135/95)
Rx+ STO at 155/105
Pick a weight that allows you to perform 5 unbroken reps.
TUESDAY, JUN 11
STRENGTH
Front squat 5×2
Warm up and then perform 5 working sets of 2. Aim to complete all 5 workings sets at or above 80% of your 1 RM.
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Front squat (155/105)
Perform 10 pull-ups, 1 front squat, 9 pull-ups, 2 front squats etc. until all the reps are complete.
WEDNESDAY, JUN 12
METCON
For time:
Buy-in = 1000m row
Then…
3 rounds
26 sit-ups
26 DB front rack lunges (2 x 50/35)
Cash-out = 800m run
Stagger start time as needed for use of rowers.
THURSDAY, JUN 13
STRENGTH
E2MOM 14:
5 overhead squat
From floor, build in weight
Perform a clean, transfer the bar to the back of the shoulders, perform BTN push press or jerk, and then 5 overhead squats.
METCON
AMRAP 8:
50 double unders
5 overhead squats (155/105)*
*Rx+ 185/125
These are meant to be heavy overhead squats. Pick a challenging weight that you can perform unbroken.
FRIDAY, JUN 14
SKILL
Handstand push-up and rope climb practice
METCON
3 rounds:
30/24 cal bike or row
10 handstand push-ups*
3 rope climbs
*Rx+ strict HSPU
HSPU modifications:
HSPU from box
DB z-press (choose challenging weight)
DB push press (choose challenging weight)
Rope climb modifications:
Lying to stand rope pull
Stationary sled pull, perform two 30 sled pulls in lieu of the 3 rope climbs