314 Week of 6/3
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/36/46/56/66/76/8
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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 Direction2 Minute Jump Rope30 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“Adderall”
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T-Glutes/T-HipsTrunk Rotations 10-15 Each Direction10 LungesLeg Swings
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
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Hip Circles 10-15 Each Direction10 KB Thrusters (5/Side)Strength10:00 – 13:00 – Rest
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StrengthBow & Ben 10-15StrengthFront Squat
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
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Back SquatKnee Circles 10-15 Each DirectionEnduranceDeadlift5x1020:00 – 23:00 – Rest
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3 @ 60%Leg Swings 10-154x400m Run4x5 @ 75% 1RM
- Alternate with Weighted Hip Extensions 5x20
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
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3 @ 67.5%Squatting Ankle Stretch 10-30s2 Minute Rest BetweenThen,
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2x8 @ 70%Russian Baby Maker 10-30s 5x8 Romanian DeadliftPartner Workout
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8+ @ 70Workout- Start @ 25%1 Mile Sled Push
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Clean & Jerk21-18-15-12-9- Increase up to 50% if able- Partner Carries SB, Plate, KB, etc
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Workout
5xTnG Power Clean + 2 Push Press + Jerk
Wall Ball 20/14- Focus on flat back
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5 Rounds- Work up to heavy complexSitupAlternate with 10 Weighted Step Ups
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10 Front Squats 95/65Pushup
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10 KBS 53/35WorkoutSitupWorkout
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35 Double Unders15 Minute AMRAP5 Rounds
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200m Run10 SDHP 75/55Accessory10 Power Snatch 75/55
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8 Burpee Box Overs
Roll Back, Shoulders, and Hips
10 Pullups
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Cashout6 Devil's Press 50/3510 Box Jumps
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4 Minute Tabata4 T2B
10 Single Arm DB Thruster 50/35 (5/side)
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Hollow Rocks2 Bar MU - Sub Pullups
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- Sub hollow hold
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Back SquatSnatchCleanEndurance/KBSquat
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