MONDAY, JUN 27
Push & Pull
Every 3:30 x 5:
5 strict press
5 weighted chin-up
Use a DB between your legs, or the dip belt (belt w/ chain) to add more weight. Chin-ups can be performed unweighted, or with assistance as needed.
METCON – DB Push Press, Dubs (ROUNDS + REPS)
AMRAP 7:
11 dual DB push press (2 x 50/35)
42 double-under
TUESDAY, JUN 28
Metcon
Every 3:00 x 10:
15 Russian KB swing (heavy)
15 abmat sit-up, or 10 GHD sit-up
Max distance bike, row, or ski (machine of choice)
No rest between rounds. Score is total distance (in meters).
WEDNESDAY, JUN 29
Snatch
EMOM 15:
1 squat snatch
Start light and build in weight.
Squat Finisher
Back Squat
3×7
Transition directly from your snatch to your back squat (strip weights if needed, move bar to rack). Your legs should be warm for squats from the snatches. Hit a warm-up set of squats (~4 reps), and then finish off your session with some back squats.
THURSDAY, JUN 30
Rope Climb & Dip
3 sets:
Rope climb practice, or 1-2 legless rope climb
5 weighted dips, ring or bar
Metcon
MALE ATHLETES
3 rounds:
4-3-2 rope climb*
15 ring dip
300m run
FEMALE ATHLETES
3 rounds:
3-2-1 rope climb*
10 ring dip
300m run
*Descending rope climbs each round: 1st round = 4 reps, 2nd round = 3 reps, 3rd round = 2 reps (3-2-1 for female athletes). Dip reps and running distance remain the same each round. Kipping allowed on dips.
FRIDAY, JUL 1
Metcon
Every 5:00 x 5:
175m mixed rack suitcase carry (2 x 53/35)
10 hang squat clean (165/110)
10 bar-facing-burpee
[3:30 cap each round]