Wednesday 6-26-19



OPEN ATHLETE


A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
EMOM 16 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds power snatch 75/55#
+
EMOM 16 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds power clean and jerk 95/65#


SANCTIONAL ATHLETE


AM
A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
EMOM 16 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds power snatch 75/55#
+
EMOM 16 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds power clean and jerk 95/65#

PM
A. Yoke carry; 50 feet x6; rest 1 min
B. Front rack yoke carry; 50 feet x6; rest 1 min
C. Overhead yoke carry; 50 feet x6; rest 1 min
D. Heavy farmers carry; 100 feet x3; rest 1 min
E. Sandbag carry (bear hug); 100 feet x5; rest 1 min
F. Hand over hand rope sled drag; 50 feet x6; rest 1 min


STRENGTH

A. Muscle ups; 15 reps in as few sets as possible for quality
B. Bar muscle ups; 15 reps in as few sets as possible for quality
C. Strict hspu; amrap sets of 5 unbroken in 5 minutes
*If your max set of strict hspu is not >10 lower the number of unbroken reps but no singles.
+
20 seconds max reps burpees
rest 2:40
x3
+
20 seconds max reps bar facing burpees
rest 2:40
x3


ENGINE

EMOM 20 min:
1- 30 seconds double unders
2- 30 seconds burpees to 6" reach
3- 30 seconds wall balls
4- 30 seconds lateral bench jumps
+
EMOM 20 min:
1- 30 seconds speed steps jump rope
2- 30 seconds bar facing burpees
3- 30 seconds DB thrusters 50/35#
4- 30 seconds goblet squats 70/53#
+
20 min easy row