Thursday 6-30

Mobility: Glutes/Adductors/Lats

A: 3 Rounds
3 Wall Walks
20 Sec Hollow Body Hold (Floor)
20 Sec HS Hold
10 Ring Row

B: 10 min EMOM
10 Russian KBS 70/53 + 15 Air Squat

C: 12 min AMRAP
10 Med Ball Squat Clean 20/14
15 KBS 53/35
20 AMSU

Wednesday 6-29

“Wear Pink”

Mobility: Hams/L and T Spine/Lats

A: 30 min EOMOM
1) 50 DUs
2) 15 GHD Sit Up
3) 15 Box Jump 30/24
4) 10 Deadlift 225/155
5) 15 T2B
6) 15 S2OH 95/65

Mobility: Calves/Hams/Quads

A: 3-2-1-1-1-1
Back Squat

B: 4 x 400 m Run
*Running clock, leave on a new run every 3 min

C: 4 Rounds For Time
400 m Run
25 Wall Ball 20/14

Mobility: Hips/ Lats

A: 3 Rounds
10 Plank to Elbow
10 Hand Plank Scap Push Up
10 R/L Standing Plate Rotation 5

B: 12 min EMOM
Odd: 3 Front Squat + 3 Thruster
Even: 9 Strict Supinated Pull Up
* Load thruster every two rounds

C: 9-6-3 (3 min cap)
Thruster 95/65
Strict Pull Up

D: For Time
“Fran”
21-15-9
Thruster 95/65
Pull Up

Rest Day

“Community Workout”

A: 10 min AMRAP

B: 10 min Tabata

C: 10 min Chipper

Mobility: Adductors/OH Pos

A: 8 min EMOM
2 Power Snatch + 1 Hang Power Snatch + 2 Snatch Balance

B: 6 min EMOM
3 Squat Snatch

C: 6 min EMOM
1 Squat Snatch

D: For Time
100-80-60-40-20 DUS
20 OH Plate Lunge 45/25