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Monday 4/4

establish a 1RM press, then complete 40 presses (no racks) at 50% of 1RM

CGO 12.1

max target burpees in 7 minutes

Post results to comments!

Rest When You’re Dead w1d1

warmup

2 snatch-grip deadlifts to power position + hang snatch
– 5x1x65%

front squat
– 1x3x75%
– drop 10kg then 3×3

stiff leg deadlift
– 3x8x60%

3 sets
10 weighted crunches
20 russian twists
10 v-ups
1min weighted plank

S&S

then

for 3 rounds, 30 seconds work /15 seconds rest:
squat snatch, left
squat snatch, right
double kb thruster

MOBILITY
kb arm bars

Max Tuesday 6/16

Hatch Cycle W7D1
BS 70×5, 80×5, 85×2, 90×3, 100×1
FS 65×5, 75×4, 80×4, 85×4

then

CGO 12.1

max target burpees (6″) in 7 minutes

Post results to comments!

– super pigeon, 1min/position/side
– seated shoulder ext, 2min
– prayer pose, 2min

A.
movement patterns for 10 minutes

B.
– 8 sets of snatch pull + power snatch
– 8 sets of clean pull + power clean
– squats (if any)

C.
AMRAP in 10min:
20 Russian kettlebell swings, 32/24
15 tuck jumps
10 kettlebell cleans, alternating

then

50-60 strict pullups

D.
– 3min plank, add weight if you went UB last week.
– 3min Chinese plank. add weight if you went UB last week.

E.
– TAY TAY, 1min/position
– Shoulder Capsule Stretch, 3min/side

Mon 7/7

STRENGTH

establish a back squat 5RM within 12 minutes

CONDITIONING

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

There will be a 12 minute time limit for everyone. If you finish early, you get extra rest- if not, you’ll have to see how far you get within the time cap.READ MORE …