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Workouts 21 June – 26 June

Monday
Strength
Strict Press
12-10-8-6-4-2

Conditioning
3 Rounds:
1 Minute Wall Balls
1 Minute Strict Pull Ups
1 Minute Double Unders

  • 1 minute rest –

Mobility
Bretzel Stretch

Tuesday
Strength
Deadlift 4×4

Conditioning
Alt EMOM 16
Handstand Push Ups
Box Jumps

Mobility
Straddle Stretch

Wednesday
Wait a Minute, Someone Put Conditioning in This Strength Cycle
AMRAP 5
8 Calorie Row
4 Devil’s Presses
-rest 5 minutes
AMRAP 5
4 Calorie Ski
8 Dumbbell Front Rack Lunges
-rest 5 minutes
AMRAP 5
4 Calorie Bike
8 Ring Rows

Mobility
Standing Tricep Stretch

Thursday
Strength
1) Build to a heavy hang clean thruster

2) Build to a heavy hang clean

Core:
4 Rounds:
30 second right side plank
30 second front plank
30 second left side plank
30 second rest

Mobility
Capsule Stretch
Pigeon Stretch

Friday
Strength
Front Squat
3-3-3-3-3

Pump Session/Joint Health
4 x 40 seconds on/20 seconds off
Banded Curls
DB Floor Press
Kettlebell Swings
Hollow Holds

Mobility
Quad Stretch on Boxes

Saturday
Strength
Snatch
1-1-1-1-1-1-1

Conditioning
EMOM 10
30 seconds on/30 seconds off ERG

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