314 Week of 6/4
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
6/46/56/66/76/86/9
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
2 Rounds500m Row3 Rounds400m RunRun/RowRun/Row
5
400m RunArm Circles1 Minute/Station250m Row3 Rounds3 Rounds
6
10 Walking LungesArm SwingsJump Rope3 Rounds10 Pullups10 Pullups
7
10 PushupsTrunk TwistLight KBS10 R. KBS10 Pushups10 Pushups
8
10 Ring RowsBow BendSitup5 R-Arm KB Snatch10 Situps10 Situps
9
10 Air SquatsActive PigeonAir Squat5 L-Arm KB Snatch10 Air Squats10 Air Squats
10
T-Glutes/T-Hips10 Hip Extensions10 Hip Extensions
11
StrengthLeg SwingsEnduranceStrength
12
12 Minute EOMOMThen, 400m RunPower Clean + Squat Clean + JerkStrengthWOD
13
3 Back Squats @ 80%Burgener Warmup21 Pullups
15 Minutes to work to heavy complex
Pause Back Squats
Partner Miagi
14
21 Box JumpsThen,5x3 @ 70%50 Deadlift (135/95 lbs)
15
WODWeightlifting400m RunClean Pulls50 Double KB Swings (2*53 lbs/2*35 lbs)
16
13 Min amrapNot for time15 Pullups5x3 @ 105% Max CleanWOD50 Push-ups
17
5 Back Squats 155/105200m Run Before Each15 Box JumpsMake-Up50 Clean and Jerk (135/95 lbs)
18
7 Deadlifts 155/10510 Snatch 75/55400m RunWOD50 Pull-ups
19
9 Pullups8 Snatch 95/659 Pullups250m Row50 KB Taters (53 lbs/35 lbs)**
20
*No rack 6 Snatch 135/859 Box Jumps50 Wall Balls 20/1450 Box Jumps (24"/20")
21
**Squats < 50%4 Snatch 165/110250m Row50 Wall Climbs*
22
2 Snatch 185/125WOD40 SDHP 75/5550 Knees to Elbows
23
Cashout3 Rounds250m Row50 Double Unders
24
1 Minute AMRAP V-UpsWOD
100 Double Unders
30 Alt. Pistols
https://www.youtube.com/watch?v=d_HGwf_v7Fk
25
1 Minute Right Side Plank
From CFNE35 Situps250m Row*Scale wall climbs appropriately. Can go just a couple steps up wall, or just do pushups.
26
1 Minute AMRAP V-Ups"Chalant"20 KBS 53/3520 Strict Ring Dips
27
1 Minute Left Side Plank21 Lateral Barbell Burpees250m Row**Taters can be scaled to goblet squats
28
1 Minute AMRAP V-Ups21 Power Cleans (135/95)10 L-Sit Chinups
29
1 Minute Plank15 Lateral Barbell Burpees
30
15 Hang Squat Cleans (135/95)
31
9 Lateral Barbell Burpees
32
9 Thrusters (135/95)
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1
 
 
Main menu