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REST DAY

Sunday, June 9th, 2019

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Carl being cranky because we told him to today’s a REST DAY.

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive.

Monday

1.
20Min to Est…
1RM PSn

2.
“Karabel”
10 Rds For Time:
3 PSn 135/95
15 WB 20/14

Cap:20Min

Tuesday

3 Rds For Reps:
1Min to:
12/9 Cal Bike+
Max Effort Air Squats
2Min Rest

1Min to:
12/9 Cal Row+
Max Effort Burpee
2Min Rest

1Min to:
100m Run+
Max Box Jump Over 24/20
2Min Rest

 

Wednesday


1.
“Open Test”
AMRAP 20:
50 WB 20/14-10
50 DU
40 BJ 24/20
40 T2B
30 C2B Pullups
30 Burpees
20 Cleans (145/100)*
20 Jerks (145/100)*
10 Snatches (145/100)*
10 Ring MU

2.
Butterfly Pullup Skill Work
Progressions listed at the box.

Thursday

OPEN GYM or…
GLOBO DAY

4Rds of each:
Squat-
8 Weighted Single Leg Squat
Alt: 12 UB T2B

Push Jerk-
Establish a 1RM Push Jerk
Alt: 10 Strict Pullups (At least 5 Sets)

Deadlift-
1 x 5 Deadlift
3 x 3 Deadlift
5 x 1 Deadlift
Alt: 25ft Handstand Walk after each set


Friday

1.
“ANGIE”

100 x Pull ups
100 x Push ups
100 x sit ups
100 x squats

comp: 3/30/18
cap:35 min

2.
FINISHER
Not For Time:
3 Giant Sets:
15 GHD Situps
15 BB Good Morning
1 Legless Rope Climb
12 Alt. Pistols
30 Air Squats
Rest 2:00 after each round.

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