22 June 2015 22 June 2015
Monday 22 June 2015 '22 June 2015'

1. Warm-up level 2
Run 400m
28 Strict pull-ups
2. Strength
A. Back squat 5×5 @75% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×3 @80% +5lbs – Focus on bar speed
3. Met-Con
Row 3k
150 Double-unders
Row 2k
100 Double-unders
Row 1k
50 Double-unders
4. Extra
EMOM until you cannot complete round in minute
3 Wallballs & 7 toes to bar
6 Wallballs & 7 toes to bar
9 Wallballs & 7 toes to bar
12 Wallballs & 7 toes to bar
And so on…

1. Warm-up level 1
Run 400m
14 Strict pull-ups (not unbroken)
2. Strength
A. Back squat 5×5 @75% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×3 @80% +5lbs – Focus on bar speed
3. Met-Con
Row 2k
100 Double-unders
Row 1k
50 Double-unders
Row 500m
25 Double-unders
4. Extra
EMOM until you cannot complete round in minute
3 Wallballs & 7 knees to elbow
6 Wallballs & 7 knees to elbow
9 Wallballs & 7 knees to elbow
12 Wallballs & 7 knees to elbow
And so on…

1. Warm-up Base
Run 400m
14 ring rows
2. Strength
A. Back squat 5×5 @75% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×3 @80% +5lbs – Focus on bar speed
3. Met-Con
Row 1500m
100 singles
Row 1k
50 singles
Row 500m
25 singles
4. Extra
EMOM until you cannot complete round in minute
3 Wallballs & 7 knee ups
6 Wallballs & 7 knee ups
9 Wallballs & 7 knee ups
12 Wallballs & 7 knee ups
And so on…

*if there aren’t any rowers available, sub 400m run for every 500m row

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