Monday 06/10/24
A1. Kettlebell Front Rack Reverse Lunges
x 16-20 alt reps; 20×1; x 3 sets
rest :90s
A2. 12-15 Toes to Bar or Hanging Knee Raise
rest :90s x 3 sets
B. For Time
500/400m Ski Erg
40 Dumbbell Push Press (50/35)
30 Pull Ups
Tuesday 06/11/24
Kelsey’s Killer Kindness
w/ a Partner For Time
300m Sandbag Carry
2 RFT
50 WBS
50 DB Power Snatch (50/35)
300m Sandbag Carry
2 RFT
50 WBS
150 DU
300m Sandbag Carry
*carry done together; switch however
*the work in between split however
Wednesday 06/12/24
Every: 90s x 6 sets
1 Snatch High Pull + 1 Hang Power Snatch
B. AMRAP 10
10 Power Snatches (95/65)
10 Lateral Burpee Over the Bar
Thursday 06/13/24
10 Sets
500/400m Bike Erg
20 Air Squats
10 Tuck Ups
rest :60s b/t sets
+
Coaches Choice Core Cash Out
Friday 06/14/24
A. Every 3:30s x 3 sets
8 Sumo Deadlifts @ 30X0 @ RPE 7+
B. 3 Sets
200m Run
-rest :15s-
8 Suitcase KB Deadlift (R) (53/35)
8 Single Arm KB Russian Swings (R)
8 Suitcase KB Deadlift (L)
8 Single Arm KB Russian Swings (L)
-rest :15s-
200m Run
Saturday 06/15/24
For Time
Kalsu
100 Thrusters (135/95)
*EMOM 5 Burpees*
Sunday 06/16/24
*with a partner*
For Time
2000m/1800m Row
100 Medicine Ball Sit Ups (20/14)
2000m/800m Row
100 Med Ball Step Ups (24/20) (20/14)*
*sit ups done together, work split however
*hold the medicine ball however