314 Week of 6/10
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/106/116/126/136/146/15
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowCatalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
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20 Air SquatsWrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
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250m RowElbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsSkill
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20 Goblet SquatsSeal Swings 10-1520 Situps10 Supermans20 Mountain ClimbersDouble Unders
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250m RowOver and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-Glutes
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20 Alternating Cossack Squats
Freestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-HipsWorkout
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Banded X-WalksArm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds Cindy"1775"
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T-Glutes/T-HipsTrunk Rotations 10-15 Each Direction10 LungesLeg Swings
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Hip Circles 10-15 Each Direction10 KB Thrusters (5/Side)StrengthComplete as many rounds as possible in 60 minutes of:
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StrengthBow & Ben 10-15StrengthFront Squat17 power cleans, 135 lb.
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Back SquatKnee Circles 10-15 Each DirectionEnduranceDeadlift5x875 squats
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5 @ 50%Leg Swings 10-153 Rounds3x5 @ 80% 1RM
- Alternate with Weighted Hip Extensions 5x20
Unload the barbell and carry it 200 meters away.
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3 @ 60%Squatting Ankle Stretch 10-30s500m RowThen, - Heavier than last weekReturn to the plates and then carry one forward to the barbell.
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2 @ 70%Russian Baby Maker 10-30s 400m Run5x8 Romanian Deadlift
Retrieve the second plate, carry it forward and reload the barbell for the next round.
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8+ @ 75%Rest 2 Minutes- Start @ 25%Workout
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Clean & Jerk- Increase up to 50% if able400m RunPost rounds completed to comments.
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Partner Workout3xTnG Power Clean + Push Press + JerkWorkout- Focus on flat back200m Dbl KB Farmer's Carry
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50 Thrusters 95/65- Work up to heavy complex15 Minute AMRAP
Alternate with 10 Bulgarian Split Squats
400m Run
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50 Burpees100' Walking Lunges- Hold KBs, DBs, Plate, etc200m Dbl KB Front Rack Carry
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50 KBS 70/53Workout40 Strict Ring Rows400m Run
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50 Pullups100-80-60-40-2030 SitupsWorkout200m Single KB Overhead Carry
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50 OHS 95/65Double Under20 Hang Power Clean 115/805 Rounds400m Run
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- Partner A runs 200m 25-20-15-10-5
- Rings at chest level and arm's length
20 KB Snatch 53/35 (Scale to DB Hang Power Snatch)
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- Switch when runner gets back
Push Press 115/80 Adv: 135/95
- Move feet to make harder or easier
20 Box Jump 24/20
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Deadlift20 KB SDHP
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20 Pushups
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20 Hollow Rocks
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Back SquatSnatchCleanEndurance/KBSquat
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