314 Week of 6/11
 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
6/116/126/136/146/156/16
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
Back SquatThen, From CFNEPower Clean + JerkStrengthWOD
13
6x4 @ 80%Burgener Warmup5 Rounds of "Cindy"
15 Minutes to work to heavy complex
Pause Back Squats
Nukes
14
Alternate with 5-10 Strict Pullups
30 OHS 135/95Then,5x3 @ 70%
15
Weightlifting1000m RowClean Pulls8 minutes to complete:
16
WODNot for time5x3 @ 110% Max CleanWOD1-mile run
17
30-20-10
200m Run Before Each
WODMake-Up315-lb. deadlifts, max reps
18
Dbl DB Step Over 50/3510 Cleans 95/6510 Minute AMRAPWODThen, 10 minutes to complete:
19
2 x Situp8 Cleans 135/9510 Alt DB Snatch 10 Push Press 95/651-mile run
20
3 x Double Under6 Cleans 155/105
10 Burpee Box Overs 24/20
20/18 Cal Row225-lb. power cleans, max reps
21
4 Cleans 185/12510 Push Press 115/80Then, 12 minutes to complete:
22
Cashout2 Cleans 205/145Accessory20/18 Cal Row1-mile run
23
1 Minute AMRAP V-Ups5 Rounds10 Push Press 135/95135-lb. overhead squats, max reps
24
1 Minute Right Side PlankWOD
10 Standing Lat Pushdowns
20/18 Cal Row
*Scale distance and weights as appropriate
25
1 Minute AMRAP V-Ups21-15-910 Banded Face Pulls10 Push Press 155/105
26
1 Minute Left Side PlankT2B10 Light American KBS20/18 Cal Row
27
1 Minute AMRAP V-UpsKBS 70/5310 Push Press 185/125
28
1 Minute Plank
29
30
31
32
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