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June Workouts (Subject to change)

Tuesday, June 10th: Strength: Clean and Jerk Work your way up to your Grace weight and slightly heavier, and then do: EMOM in 7 minutes: 1 Clean from the high hang, one from the hang, one from the ground plus 1 jerk EMOM for 7 minutes, slightly higher than Grace weight. Workout: Grace Wednesday, June 11th Strength: 3 x 20 Dimmel Deadlifts (same weight or slightly heavier than last week) 2 sets of 10 seconds on, 10 seconds off: Glute Bridge Holds Workout: 10, 8, 6, 4, 2 Burpee Pull-ups Opera House Run Thursday, June 12th Warm-up: 20 dislocates/pull aparts 1 minute hang from the bar Then 2 rounds of: 10/10 KB arm bars 20 Hollow Rocks 20 Supermans Arm Bar Video: Strength: Shoulder Press (3, 3, 3, 3, 3) **In between shoulder press sets, do one strict set of 6-8 toes to bar or dragon flag progressions Workout: 21, 15, 9 Russian KB swings (2 pood/1.5 pood) Double Unders Toes to bars Time Cap: 9 minutes Friday, June 13th: Warm-up: Grab some light DBs and go through workout movement sequence 5 times Strength: Core Work (Break up as needed) (Budget 15 minutes) a). 3 x 30-60 seconds: Supinated GHD Holds (or regular plank holds on the floor if the GHD is too advanced) b). 3 x 30-60 seconds: Pronated GHD holds (or hollow body position hold on the floor) c). Log 100 total Russian Twists with a KB or medicine ball Here's a supinated hold video. Pronated is the same thing but facing the floor. Workout: The Bear Every minute on the minute for 20 minutes: 5 dumbbell deadlifts 5 dumbbell hang power cleans 5 dumbbell thrusters Score is number of rounds completed. Choose your own weight! Saturday, June 14th Strength: Back Squats (3, 3, 3, 3, 3) Workout: Atrium of Pain *Note the more 25 squats (Pistols) 20 sit-ups (GHD or weighted sit-ups) 15 push-ups (HSPU) 10 pull-ups (Chest to bar) 800 m run 10 pull-ups 15 push-ups 20 sit-ups 25 squats 800 m run Score is total time Sunday: Make up day