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Week of 6/23

June 24, 2019 by ianearp

Monday

Strength:

EMOM 10 mins

2 Back Squats@ 65%

 

Workout:

For Time

21 Back Squats (225/155)

63 Push Ups

15 Back Squats

45 Push Ups

9 Back Squats

27 Push Ups

 

Tuesday

Strength:

Deadlift

5×3

*note= use 70% for all sets

 

Workout:

AMRAP 12 min

2 Rope Climb

6 Deadlift (275/185)

9 Box Jumps (24/20)

 

Midline:

Accumulate 35-50 Strict TTB

 

 

Wednesday

Strength Workout:

EMOM 10 mins

min 1: 5 Hang Powers Cleans (155/105)

min 2: 5 Push Jerks

*note= add 1 rep to each movement at the

start of each round

 

Aerobic Capactiy:

1000m Row

200m Run

750m Row

400m Run

500m Row

600m Run

250m Row

800m Run

 

Thursday

Strength:

Front Squat

*15mins to build to a heavy set of 4

 

Workout:

5 Rounds for Time:

15 Double KB Russian Swings (53s/35s)

15 Burpee Pull ups

 

Friday

Workout:

EMOM 15mins

min1: 15/13 Cal Bike

min 2: 12 Thrusters (95/65)

min 3: 9 Sandbag cleans (100/70)

 

Workout:

5 Rounds for Quality

50 Unbroken Double Unders

5 Strict HSPU

5 Kipping HSPU

*note=skill practice attempting to be

unbroken between the strict and kipping

 

Saturday

Strength:

5 Sets

1 Snatch Pull + 1 Hang Power Snatch

 

Workout:

5 Rounds for Time

200m Run

4 Power Snatch (185/125)

6 Ring Muscle Ups

 

Sunday

4x

DB Walking Lunges x 6/6

Seated DB strict press 8

Handstand hold 30″

 

Workout:

4 Rounds for Time

25 Air Squats

100ft Backwards Sled Drag (AHAP)

100ft Farmer carry (AHAP)

Filed Under: crossfit

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

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7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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