Week of June 16, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 2 OH Squats
Work up to a working weight and start the EMOM there. Use the same weight or slightly heavier than last week.

Evert 4 minutes x 5 sets
200m Run
15 Thrusters
8 Burpees Over Bar

Wednesday
Lower Body Accessory
7 Sets - in Bodybuilding Pit
5/leg Bulgarian Split Squats
5 Heavy Leg Extensions
5 Reverse Hyper

21-18-15-12-9
Back Squats
Toes to Bar or V-Ups

Thursday
Strict Press Progression
5x5 Strict Press
alternate with 8 Bent Over DB Row

EMOM for 15 minutes
Min 1: 50 Double Unders
Min 2: 20 Russian KB Swings
Min 3: 15 Pushups

Friday
Partner Workout
Alternating Rounds for 26 minutes
P1: 30 Double Unders
5 Hang Power Snatches
15 Box Jumps
P2: 400m Row

Week of June 9, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 2 OH Squats
Work up to a working weight and start the EMOM there.

Part B
5 Rounds For Time
4 Snatches
8 Box Jumps
8 Push Press
4 lengths Running from the roll up door to the gate

Wednesday
5 Sets in Bodybuilding Pit
8-12 Leg Extension
8-12 Arnold Press
8-12 GHD Situps
8-12 Skull Crushers
1 min Plank

Part B
Every 3 minutes for 4 sets (12min total)
100ft Sprint
14 Alt DB Snatches
14 Lunge with DB Overhead (switch OH DB at 7)
14 Goblet Squats 35#

Friday
Partner Workout
20 Cal Bike Each (one at a time)
50 Deadlifts #115
60 Pushups
70 Double Unders
20 Cal Bike Each (one at a time)
70 Heels to Heaven
60 KB Pull Throughs
50 Sumo Deadlift High Pull #65
20 Cal Bike Each (one at a time)