MONDAY, JUN 13
Strict Gymnastics Conditioning
Every 3:00 x 4:
8/6 strict pull-up
16/12 cal assault bike
[1:30 cap each round]
-Rest 3:00-
Every 3:00 x 4:
10/8 strict ring dip
20/16 cal row
[1:30 cap each round]
TUESDAY, JUN 14
Back Squat
Every 2:30 x 5:
5 back squat @ 65-70%
Warm up then perform 5 working sets of 5 reps, all sets between 65% and 70% of your 1RM. This should be a moderate to moderately heavy weight (not a 5 rep max day).
Metcon
AMRAP 8:
5 cluster (135/95)
35 double-under
WEDNESDAY, JUN 15
Coach Paul Workout #3 – Death By 10 Meters
EMOM style workout. Every minute you perform an effort of work.
Minute 1, sprint 10 meters
Minute 2, suicide style 20 meters, 10 down 10 back
Minute 3, Suicide style 30 meters, 10 down 10 back 10 down….
This pattern continues until you are unable to complete the prescribed amount of ten meter sprints within that minute.
Score is your highest full completed round.
THURSDAY, JUN 16
Metcon
For time:
50′ handstand walk
25 deadlift (185/125)
50′ handstand walk
50/40 cal erg
50′ handstand walk
50/40 cal erg
50′ handstand walk
25 deadlift (185/125)
50′ handstand walk
FRIDAY, JUN 17
Strict Press
Every 2:00 x 6:
3 strict press
All reps at 65% or more.
Metcon
EMOM 12:
Min 1 – 15 ring row
Min 2 – 12 burpee
Min 3 – Max reps wall balls (20/14)
Score is sum total of wall balls across all 4 rounds.
Obviously ring rows can be made easier or harder based on your foot position, so try to make this set of 15 as challenging as possible for you.