July 1st

Monday July 1st

-CrossFit-

Buy In - 100 Sit Ups

-then-

4 Rounds
50 Double Unders
20 DB Snatches (50/35lbs)
12 HSPU

-Strength-

8 Rounds
3 Back Squats (AHAP)
50m Farmers Carry (AHAP)

-Endurance-

AMRAP 30
1 Mile Run
200 Double Unders
2000m Row

-Accessory-

KB Farmers Carry - 400m (AHAP)
Banded Pushdowns - 5x:30 On/:30 Off for Max Reps

June 30th

Sunday June 30th

Schedule

1:00 - competition class with Chris

A.) Strength

Deadlift - Build to a Heavy 3 x 3

B.) Conditioning

AMRAP 15
15 Calorie Row
12 KB Snatches (1.5/1.0) (6 R/L)
50m Sled Drag (70/45lbs)

C.) Accessory

Zottoman Curls - 3x12
Hip Extension Iso. Hold - Tabata
Dual KB Rows - 3x12
Russian Twists - Tabata

3:00 - Spartan Training week 9...

65min cap

L1

5 rounds

800m run
10 sandbag over throw over box
(48”/40”)(25# bag)

L2

7 rounds

800m run
15 sandbag throw over box
(48/40)(45# bag)

L3

9 rounds

800m run
20 sandbag throw over box
(48/40) (red 60# bag)

*Rx+ 10 over the shoulder w/100# bag

5:00 - Team Wod

June 29

Saturday June 29th

Schedule

9:30 -

Teams of 3...

4 Rounds

30 deadlifts (255/175)
50 deficit pushups
75 GHD or weighted sit ups
600 meter run (200m each)

10:30 - on-ramp

11:30 - Wod or Open

June 28

Friday June 28th

Skill Work...

15min of work on a Skill of your choosing.

-CrossFit-

Open WOD 17.5

10 Rounds
9 Thrusters (95/65lbs)
35 Double Unders

-Strength-

4 Rounds -
6 Bar Muscle Ups
30 Russian KB Swings (2.0/1.5)
50 Double Unders

-Endurance-

-50min Time Cap-

1000m Sandbag Run
100 Push Ups
100 Sit Ups
800m Sandbag Run
80 Air Squats
80 Double Unders
600m Sandbag Run
60 KB Swings (1.5/1.0)
60 Burpees-2 target

June 27th

Thursday June 27th

-CrossFit-

AMRAP 10 
1 Squat Snatch (115/75lbs)
2 Muscle Ups or C2B Pull Ups
3 HSPU

*Add one rep to each movement each round

-Strength-

AMRAP 10 
1 Power Snatch (135/95lbs)
2 Strict Chin Ups
3 Dynamic Push Ups

*Add one rep to each movement each round

-Endurance-

Re-Test Day!

For Time...

5000m Row

June 26th

Wednesday June 26th

-CrossFit/Strength-

Re-Test Day!

For Calories...

1min Max Calorie Assault Bike

-Accessory-

3 Sets
20 DB Hammer Curls
20 Banded Lat Pulldowns (per arm)
20 Barbell Rows
20 Weighted Sit Ups

-Endurance-

AMRAP 25
20 DB Step Ups (10 per leg)
:30sec Plank Hold
15 Wall Balls (20/14lbs)
:30sec Plank Hold
10 Pull Ups

*On the Plank Hold, you must Accumulate the full :30sec before you can move on. The 30sec does not have to be unbroken

June 25th

Tuesday June 25th

Teams of 2...

In 35min....

2 Rounds
1000m Row (250m Increments)
50 Dual DB/KB Snatches (50/35lbs, 1.5/1.0)
30 Burpees

-Immediately Into-

AMRAP w/remaining time...

1000m Row (250m Increments)
50 Slam Balls (40/20lbs)
30 Push Ups