Thursday-Saturday 190613-15 – Experienced/All Levels

Thursday 6/13
Strength
A1. Front Rack Split Squat 3×8/side, building
A2. Side Plank Rotations 3×8-10/side

Conditioning
12 minute alternating EMOM:
M1: ME Back Rack Lunges (115/75)
M2: ME Toes to Bar
M3: ME Wall Balls (20/14)
M4: Rest

Note: Increase reps every round.

Friday 6/14
Strength
Deadlift 4×7 with 3 second pull to knee each rep, building

Conditioning
8 minute AMRAP:
2 Hang Power Snatches (95/65)
4 Burpees over Bar
3 Hang Power Snatches (95/65)
6 Burpees over Bar
4 Hang Power Snatches (95/65)
8 Burpees over Bar
…etc.

Saturday 6/15
Strength
Tempo Ring Dips 4×3-5 (3131)

Conditioning
24 minute alternating EMOM:
M1: 45 second Waiter’s and Farmer’s Carry for Max Distance
M2: 20-30 second Ring Support Hold
M3: 30 second Wall Sit
M4: 12/9 Calories on Rower

Here’s what’s on tap for Sunday’s Experienced classes:

Strength
Bench Press Prep
A1. Medicine Ball Tricep Extensions 3×12-15
A2. Bent Over Dumbbell Rows 3×12-15

Conditioning
Every 2 minutes, alternating between 3 stations for 24 minutes:
S1: 400/350 m Row
S2: 10 Bench Presses (155/105)
S3: 15-20 Toes to Bar