MONDAY, JUN 27
Push & Pull
Every 3:30 x 5:
5 strict press
5 weighted chin-up
Use a DB between your legs, or the dip belt (belt w/ chain) to add more weight. Chin-ups can be performed unweighted, or with assistance as needed.
METCON – DB Push Press, Dubs (ROUNDS + REPS)
11 dual DB push press (2 x 50/35)
TUESDAY, JUN 28
Every 3:00 x 10:
15 Russian KB swing (heavy)
15 abmat sit-up, or 10 GHD sit-up
Max distance bike, row, or ski (machine of choice)
No rest between rounds. Score is total distance (in meters).
WEDNESDAY, JUN 29
1 squat snatch
Start light and build in weight.
Transition directly from your snatch to your back squat (strip weights if needed, move bar to rack). Your legs should be warm for squats from the snatches. Hit a warm-up set of squats (~4 reps), and then finish off your session with some back squats.
THURSDAY, JUN 30
Rope Climb & Dip
Rope climb practice, or 1-2 legless rope climb
5 weighted dips, ring or bar
4-3-2 rope climb*
15 ring dip
3-2-1 rope climb*
10 ring dip
*Descending rope climbs each round: 1st round = 4 reps, 2nd round = 3 reps, 3rd round = 2 reps (3-2-1 for female athletes). Dip reps and running distance remain the same each round. Kipping allowed on dips.
FRIDAY, JUL 1
Every 5:00 x 5:
175m mixed rack suitcase carry (2 x 53/35)
10 hang squat clean (165/110)
[3:30 cap each round]