Mon June 1
am
Nicole
AMRAP 20min
400m run
AMRAP strict pull-ups
~8 rounds / 105 pull-ups
+
30min yoga/stretch
Tues June 2
am
4 x1000m ski erg, 60s rest
1- 3:37 (34-36 s/m)
2- 4:05 (20 s/m)
3- 3:24 (30-32 s/m)
4- 3:57 (20 s/m)
+
30min yoga/stretch
Wed June 3
conditioning
10min AB
20s 90-95%
40s 30% (off)
~171 Cals
+
10min sled drag 45lbs
~700-800m (4 laps +)
oly/strength
A- halt ps tough single- 185lbs
B- 2 fs + 1 thruster- 155/ 175/ 205/ 216
C- squat- 245(3)/ 265(3)/ 295(2)/ 315(2)/ 330lbs (1)
D- sgdl EROM- 295lbs x3, 3 sets
accessory
A- sl rdl 53lb kb x10 ea, 3 sets
B- kb step ups 53lb kb ea x10ea, 3 sets
C- 100 sl calf raises ea, 15lbs (200 total)
D- 100 ghd sit-ups (2 x50)
Thurs June 4
conditioning
5 rounds, continuous...
1min row- 1425m total
1min du- 55/ 65/ 65/ 65/ 75
1min pp 135lbs- 18/ 18/ 24/ 22/ 23
strength
A- back squat 33x0- 185(10)/ 205(8)/ 215(8) 215(8), 5s rest
5 seated box jumps 30" after ea set
B- fs 33x0- 205(5) x4, 5 seated bj ea set
C- clean- 225(1) x2/ 245(1) x2
D- oh walking lunge x8, 4 sets, 135lbs
E- alt sj x8, 1 set, 135lbs
accessory/strength
A- db arnold press 50lbs ea x8, 3 sets
B- sa db bench- 40lbs ea x15, 3 sets
C- db shrugs- 105lbs x8, 4 sets
D- 25 EROM pushups, 4 sets
E- AMRAP pull-ups, 35lbs x3- 10/ 10/ 7
F- bbell row- 135lbs x15, 3 sets
G- 100 abmat sit-ups
Fri June 5- rest
Sat June 6
am
3 sets AMRAP hspu- 10/ 9/ 6
+
6 RFT (at the track)
400m run
25 burpees
~18:38
+
50 sit-ups
50 supermans
pm
conditioning
5 rounds, 3min rest
20 Cals ab
10 fs 185lbs
~18:26 (with rest, 6:26 work)
strength
A- hhps blocks EMOM x12- 135(3)/ 155(3)/ 172(4)/ 185(2, f)
B- heavy DL- 415lbs (452 fail)
C- rdl- x5, 3 sets 335lbs
D- ghd raises x10, 3 sets
accessory
A- 4 cgbp @21x0- 225(2)/ 245(2)/ 265(1)
B- 10 arnold press 40lb kbs x4 sets
C- AMRAP rd, 3 sets- 23/ 21/ 18 (62)
D- 10ea sa kb scott curl, 35lbs, 5 sets
E- 20 banded tricep ext, 3 sets
Sun June 7
10 rft
150m ski
4 x20m shuttle
5 backwards shot toss 50lbs
3 squat 245lbs @245lbs
20m backwards sled pull
7 kb swing 124lbs
5 rnd- 7 back ext 75lb/ 5 rnd 7 strict t2b
~53:24
Mon June 8- rest
Tues June 9
conditioning
20min AB
1min on
1min off
~284 Cals (144/ 140),kept 600-700W+ea
+
4 rounds
45s reverse lunge 155lbs- 60 total reps
45s rest
45s strict supinated pu- 60 total reps
45s rest
strength/oly
A- 2 fs @24x1.no tempo- 6 sets- 155/ 185/ 205/ 235/ 246/ 252lbs
B- 2 hhs, 2s pause catch-135lbs x8 sets
C- 3 squat 275lbs EMOM x6
accessory
A- 100ea sl calf raises, 25lbs
B- 8 ghd raises x4 sets
C- 30 russian twist ghd sit-ups, 10lbs
Wed June 10- rest, not feeling well
Thurs June 11
am
conditioning
4 rounds, on 6min
400m run
20 kb snatch 2pd (10R/ 10L)
20 ring dips
400m run
strength
A- 2 jerk EMOM x10, 2s pause in dip and in catch- 155(2)/ 185(2)/ 205(2)/ 216/ 235lbs (3 sets)
B- press- 135(5) x3/ 155(3) x3/ 115(10)
C- 1 squat EMOM x8- 215/ 235/ 255/ 272/ 295/ 315/ 332/ 345(f)
D- 3 x30 bent knee L-sit, rings
pm
conditioning
10min sled pull, 70lbs
~700-800m
+
10min EMOM 50lb wb
7(2)/ 8(2)/ 9(2)/ 10(2)/ 11(2) ~90 total
strength
A- EMOM x8- hhc/ clean 1.1- 135/ 155/ 175/ 186/ 192/ 205/ 216/ 225lbs
B- alt x3 sets
1- 3 squat @33x0- 245/ 256/ 265lbs
2- 5 seated bj 30"
3- 8 oh walking lunges 155lbs
C- alt x3 sets
1- 5 cgbp- 225/ 255/ 275lbs
2- 10 bent over bbell row, 155lbs
D- 5 rdl/ 10 shrug, 315lbs x3 sets
accessory
A- 15 kb press, 40lb kbs, x3 sets
B- 30 EROM pushups x3 sets
C- 100 ghd sit-ups
Fri June 12
conditioning
8 x400m run, on 3min
~:98/ :88/ :82/ :78/ :77/ :75/ :70/ :63
strength
A- 2 FS- 155/ 185/ 215/ 245/ 262/ 281(f)
B- hhps blocks EMOM x10- 135(2)/ 165(5)/ 176(3)
C- bulg ss, 40lb kbs @31x0, 8ea x4 sets
accessory
A- 8 ghd raises @30x1, x3- 10/ 25/ 35lb
B- 10 kb scott curls, 35lb kb, 4 sets ea
C- 12 bbell skull crushers 95lbs x4 sets
D- 100 abmat sit-ups
Sat June 13
in teams of 3, complete
100 pull-ups (40)
150 DL 135lbs (50)
200 pushups (90)
300 kb clean & press 35lb kb (100)
200 bj 24" (90)
150 floor wipers (55)
100 pull-ups (55)
~33:59
mob- 60min stretch, general
Sun June 14
conditioning
4 RFT
20 squat 155lbs
400m run
20 s2o 155lbs
~16:37
1,2...10 rep rounds
ub pc 155lbs
ub pull-ups
burpees
~13:54
Mon June 15- rest
Tues June 16- rest, pack
Wed June 17
am
conditioning
6 burpee box jump overs q 30s ALAP-
6 rounds +4 :( :( :(
+
4 rounds
20 jump switch lunges 45lbs
45s rest
6 strict pull-ups 40lbs
45s rest
strength/oly
A- 3 fs- 1 @24x1 / 2 notempo- 4 sets- 205/ 235/ 246/ 252lbs
B- 1 hhs/ 1 snatch no foot movement-135lbs x8 sets
C- 3 squat 285lbs EMOM x6
accessory
A- 100ea sl calf raises, 25lbs
B- 8 sl RDL, 40lbs ea x3 sets
C- 50 ghd sit-ups, 10lbs
pm
conditioning
20 AB Cals, 2min rest x10
~:38/:31/:22/:18/:17/:17/:16/:19/:16/:16
~21:31
strength
A- push press/ jerk 1.1 x8- 155(2)/ 185(2)/ 205(2)/ 222lbs(2 sets)
B- build to a heavy 7 cgbp- 255lbs
C- press- 135(5)/ 141(5) x2/ 155(3)/ 161(3) x2/ 115(10)
accessory
3 rounds alternating EMOM
1- 15 double kb press, 40lbs ea
2- 8 ring dips, 70lbs
3- 40s ring L-sit bent leg
4- rest
Thurs June 18
conditioning
10 wb, 50lb, EMOM x10
+
3 sets on 5min
500m ski erg
10 bbjo 24"
10 pp 155lbs
strength
A- clean 4 x1- 205/ 225/ 245/ 265lbs
B- squat x3/ seated 30" bj x5, 4 sets- 245/ 275/ 295/ 315lbs
C- 8 oh walking lunges, 4 sets, 155lbs
Fri June 19
conditioning
800m sled drag, 90lbs
~9:49
+
5 x600m run, on 4min
strength
A- FS- 205(3)/ 225(3)/ 245(2)/ 265(2)/ 295lbs (1)
B- pc/ hc/ pj, 1.1.1- 155/ 175/ 205/ 225/ 245(f)/ 245lbs
C- 3 DL 295lbs q 45s x10, reset ea rep
D- 1 hhps blocks EMOM x10- 155(4)/ 175lbs x6 sets (1 fail on 2nd rep (set 6))
accessory
alt EMOM x3 rounds
1- 15 shrug 315lbs
2- 10 ghd raises @30x1
3- AMRAP seated ring pull-up- 12/ 10/ 8
Sat June 20
am
conditioning, 3 parts on 15min
nonpartitioned Helen- for time
1200m run
63 kbs 1.5pd
36 pull-ups
~8:50
+
Helen- 3rft
400m run
21 kbs 1.5pd
12 pull-ups
~6:51 (4s Helen PR!!!)
+
3 RFT
1000m ski erg
100 du
~17:53
+
100 ghd sit-ups
pm
70min yoga
Sun June 21
conditioning
1mi sled drag, 45lbs
~17:39
+ (5min rest)
20min AMRAP
5 bn pull-ups
10 pushups
15 wb, 50lbs
400m run
~6 rnds + 10m run
+ (5min rest)
3 RFT
10 pp 155lbs
8 24" box jump overs (no touch)
6 mu
~5:54
+ (5min rest)
1 pc 225lbs q 30s x15min (30 reps)
accessory
A- 50 skull crushers 75lbs
B- 50 scott curl 40lb kb
C- 100 ghd sit-ups
mobility- 60min yoga
Mon June 22
conditioning
5min AMRAP bbell step ups, 95lbs/ 20"
~72 (36ea side)
strength
A- EMOM x10min- 2 hhpc blocks/ 1 paise fs @24xq/ 2 pp- 185lbs
B- 1 hhps blocks 135lbs q 30s x10
C- 1 fs 245 @24x1 EMOM x8
D- 4 squat 286lbs q 2min x5 sets
accessory
A- 100 ghd sit-ups (50 straight/ 50 twist)
B- 100 ea sl calf raises, 25lbs
C- 100s hang
Tues June 23- rest, OR past 00:00
Wed June 24
am
conditioning
2 rounds on 12min
800m run
15 strict seated MU
800m run
~10:07/ 8:22
3 rounds on 5min
100ub du
10 ub fs
strength
A- pp/ pj/ sj- 155/ 175/ 185/ 205/ 222
B- 1 squat- 222/ 245/ 265/ 295/ 325
C- hhc/ hc/ c-155/ 185/ 205/ 222(f)/ 222
D- 3 x:45 bent leg ring L-sit
mobility- hip/shoulder 20min
pm
conditioning
20 rft
250m ski erg
5 press 135lbs (no rack)
~28:44
mobility- 30min spine/legs
Thurs June 25- rest
Fri June 26
conditioning
20 rft
20 box step ups, 24"
5 cgbp 225lbs
~27:43
20min alt emom
1- 30s AB > 800 W (185 Cals)
2- 30m sled push
strength
A- Clean- 235
B- 2 FS- 1 @24x1/ 1 nl- 235lb x5 emom
C- 1 pp/ 1pj 205lbs emom x5
D- 5 rdl 295lbs, 3 sets
accessory
A- 50 russian twist ghd sit-ups
B- 50 back ext 40lbs
C- 3 x10 scott curls, 40lb kb ea
Sat June 27
am
kb pentathlon- all with 32kg kb (4pts)
(6min with 5min rest (did it on 10min))
1- clean- 120
2- long cycle press- 60
3- push jerk- 120
4- half snatch- 55
5- push press- 120
~1900 (475 x4, PR, goal of 2000 in reach!!!)
+
tabata hollow body rock
pm
4 RFT
500m row (1:45-1:47)
15 pp 135lbs
~9:25
+
A- 100 25lb plate front raises- 4:45
B- 25 ab roll outs
C- 3x3 kb scott curl, 53lbs ea
Sun June 28
'hour of power'
alt EMOM x60min (12 rounds)
1- AB >1900W afap (8 > 1999)
2- row <1:16/500m afap (3-4 pulls)
3- ski <1:19/500m afap (6-8 pulls)
4- 5 kb swings, 124lbs (american)
5- 40m sprint
Mon June 29
for time / 60min
3 rounds- 500m row/ 10 ps 155lbs
3 rounds- 400m run/ 10 sct 155lbs
3 rounds- 30 Cals ski/ 10 cj 185lbs
3 rounds- 20 Cals AB/ 10 pc 225lbs
~57:37 / 60 ghd su in remaining time
Tues June 30
am
20 RFT
10 AB Cals
~16:48
pm
A- FS + 1.25FS-155/ 185/ 205/ 235/ 252
B- BS- 3x3- 300lbs
C- pp/ pj/ sj-205(4)/215/ 225/ 235/ 242(f)
D- 50 strict t2b
~gm2
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