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

Standard

Monday 6-27

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

Standard

Friday 6-24

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

Standard

Thursday 6-23

“Happy Birthday Clayton or C8-10”

Mobility: Hips/Lats

A: 5-4-3-2-1
OHS

B: 10 min EMOM
Odd: 10 S2OH 135/95
Even: 10 T2B

C: 12 min AMRAP
2 S2OH 95/65
2 T2B
2 OHS 95/65
4 S2OH 95/65
4 T2B
4 OHS 95/65
and so on, building by 2 reps every round…

Standard

Wednesday 6-22

“Wear Pink”

Mobility: Hips

A: 3 Rounds
10 DB/KB Front Squat
10 DB/KB Reverse Lunge
10 DB/KB Box Step Ups 24/20
10 DB/KB Lateral Lunge to Balance
10 Squat Jumps + 10 Lateral Skater Hops

B: 3-3-3-3-3
Back Squat @ 80-90%

C: For Time
800m Run
100 Wall Ball 20/14
100 AMSU
800 m Run

Standard