Monday June 15th: Strength + Gymnastics
A. 7x3 Strict Press
*increase weight every 2 sets until last 3 sets
*rest 90 sec between sets
B. EMOM x 4 sets:
1st: 20 sec L-sit/L-hold/Modified L-hold
2nd: 30 sec high plank
3rd: 20 sec each leg: single or double unders
Tuesday June 16th: Monostructural
3 sets: Run 1 mile*work/rest ratio = 1:1*may row if you have access to a rower: 1500m row x 3 sets, work/rest: 1:1
Wednesday June 17th: AMRAP
15 min AMRAP:40 walking lunges20 ball slams200m run
Thursday June 18th: Chipper
A. 4 sets: A1.10 Good morningsA2. 10 each side Oblique ball slams or Russian twistsA3. 3-4 Jefferson CurlsB. For time:20-10-5 Thrusters 75/55Burpees over the bar*goal is unbroken thrusters
Friday June 19th: Rounds for time
5 Rounds for Time:20 Box Jumps10 Deadlifts 185/135*5 Pull upsOptions:Deadlifts: increase reps to 15-20 if you only have access to a light weightPull ups: substitute ring rows, dumbbell rows, bent over rows, jumping pull ups
