Thursday 6/19

Metcon

"Helen"

3 Rounds

400m Run
21 Kettlebell Swings (53/35lbs)
12 Pull Ups

L2: (44/26)
L1: (35/18)

Extra Work

AMRAP 8 in Teams of 3

50' Sandbag Carry (50-150lbs)

Chad Sowersby
Wednesday 6/18

Strength

Snatch Grip Deadlift 3-3-3-3-3

Metcon

For Time:

1000m Run
400m OH Carry (44s/26s)
100' Handstand Walk*

*8 Wall Walks for athletes who cannot handstand walk

RX+ (53s/35s)
L3: (35s/18s)
L2/L1: (26s/10s OR Farmers Carry) (30-40 Push Ups)

*17:00min cap

Chad Sowersby
Tuesday 6/17

Strength

Bench Press
5 x 5

Bent Over Rows
5 x 5

*superset this work

Metcon

For Time with a Partner

400 Wall Balls (20/14lbs)

*Must be performed in sets of 20+ repetitions

L3: sets of 15+
L2: (300 reps) (14/10lbs) sets of 10+
L1: (250 reps) (12/10lbs) sets of 5+

20:00min time cap

Chad Sowersby
Monday 6/16

Strength

Touch and Go Squat Clean

4-4-4-4-4 , add weight each set if you can maintain T&G

Metcon

15-12-9

Right Arm DB Hang Clean and Jerk (50/35lbs)
Left Arm DB Hang Clean and Jerk (50/35lbs)
Burpee Box Jumps (24/20")

L3: (45/30)
L2: (35/25) (20/14)
L1: (30/20) (Step Ups)

12:00min time cap

Chad Sowersby
Saturday 6/15

Teams of 2

AMRAP30

Partner A - 400m Run
Partner B - (20/15) Cals on Bike
Partner A - 200m Front Rack KB Carry (53s/35s)
Partner B - 200m Sandbag Carry (100/75lbs)

This is one round, then A & B switch and start round 2.

Chad Sowersby
Friday 6/14

Core Strength

Accumulate 5 min in a plank,
*Aesthetics over duration

Metcon

15 Rounds

12 Air Squats
8 Pull Ups
4 Strict HSPU
1 Deadlift (315/225lbs)

L3 (Kipping HSPU)
L2 (12 Rounds) (Band Assisted Pull Ups) (Pike Push Ups off Box)
L1 (10 Rounds) (Ring Rows) (Push Ups)

*Deadlift scaling options: 275/185, 225/155, 185/125, 135/95, 95/65

Extra

Bench Press: 5 x 5, all sets at same working weight, rest :90s
DB Curls: 3 x 10, rest :60s


Chad Sowersby
Thursday 6/13

Metcon

AMRAP 4 Minutes x 4 Rounds

400m Row
20 Dumbbell Snatches (50/35lbs)
Max Reps Toes to Bar
Rest 2:00

L3 (45/30) (Leg Raises)
L2 (35/25) (Leg Raises)
L1 (30/20) (Ab Mat Sit Ups)

Extra

3 x 12 Hip Extensions

Chad Sowersby
Wednesday 6/12

Strength

Strict Press
5 x 5 @ 75-80%

Conditioning

AMRAP14

5 Devils Presses (50/35lbs)
7 Box Step Overs w/ DBs (24/20”)
9 Dumbbell Front Rack Lunges (50/35lbs)

Extra

DB Tricep Extensions 4 x 12
Banded Push Downs 3 x 25

Chad Sowersby
Tuesday 6/11

Strength / Skill

Deadlift (Overhand Grip)
7 x 1, rest 2:00min
*establish working weight and perform all sets at that weight

Seated Banded Leg Curls
Accumulate 100 each leg

Metcon

8 Rounds

8 Sumo Deadlift High Pulls (75/55lbs)
8 Thrusters (75/55lbs)

RX+ (95/65)
L3 (65/45)
L2 (55/35)
L1 (45/25)

*10:00min Time Cap

Chad Sowersby
Monday 6/10

Metcon

3 Rounds:

800m Run

16 Front Squats (135/95lbs)

12 Chest To Bar Pull Ups

Rx+: 6 Muscle Ups

L3: 115/75, Chin Over Bar Pull Ups

L2: 600M, 95/65, Band Assisted Pull Ups

L1: 400M, 75/55, Band Assisted Pull Ups

*25:00min time cap

Extra

EMOM8: 175/150m Row

Chad Sowersby