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Workout 6.29.20

Warmup
Spend 6:00 practicing double unders

If you’re good at double unders, 6:00 emom of 20 beaded rope dubs

then

5 natural leg extensions
10 total staggered stance russian swings up to workout weight
:30 side plank/side
x 3 rounds
Workout
:60 on, :60 off for 12 rounds
10 Russian Swings 24/16
20 double unders
Cooldown
:10 breath hold
1:00 breath
:15 breath hold
1:00 breath
:20 breath hold
1:00 breath
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Workout 6.27.2020

Hot start:
2 rounds at a somewhat sustainable pace
3:00 bike
10 empty bar front squats
:30 glute bridge

Then, do 3×1 max seated vertical leap
Strength Day
3 rounds of
5/4/3 front squats

Increase weight each drop in reps, then try to repeat for next wave. 

First round 3 seconds down/3 seconds up tempo 
Second round 3 seconds down tempo
Last round athlete’s choice

Superset each round with 5 upright rows/arm and 10 hammer curls

Take these from the rack
Cooldown
Go for a walk in the sun (popsicle optional!)
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Workout 6.26.2020

Warmup
Do the 10/10/10 rowing warmup

Then:

Do 1:00 of pallof presses/side

Then:

Go through a ring muscle up progression
Workout
18:00 AMRAP
1,2,3 ring muscle ups
5 burpees over the rower
10/7 cal row
Cooldown
1:00 pec smash
20 banded pull aparts
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Workout 6.25.2020

Warmup
8:00 of:
:30 of field drills
10 wallball squat pulses
:30 waiter’s hold/side
Workout
5 rounds for time
400m run
8 alternating dumbbell snatches 50/35
12 wallballs
Cooldown
Spend 5:00 rolling anything that feels sore
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Workout 6.24.2020

Warmup
3 rounds
:10 flexed arm hang
10 straddle hollow rocks
30 banded pullaparts
Strength Day
Every 3:00 for 8 rounds

1 max set of strict pullups (banded pullups if you don’t have them)
5 RFESS/leg
10 dumbbell/kb hip thrusts
Cooldown
1:00 pec smash/side
1:00 couch stretch/side
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Workout 6.23.2020

Warmup
10:00 of:
:30 piriformis smash/side
10 staggered goblet good mornings
10 pike leg lifts
5 deadlifts up to workout weight
Workout
15:00 AMRAP
5 deadlifts 205/135
20 abmat situps
Cooldown
10 mckenzie pushups
:30 bretzel/side
x 2 rounds
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Workout 6.22.2020

Warmup
3 rounds of:
10 squat pressouts
:30 hollow hold
5 strict chinups/flexed arm hang

Then go through:
1 round of a pullup progression
5 thrusters up to above workout weight
Workout
Broken Fran
5 Rounds for time with a 6:00 cap
9 thrusters 95/65
9 pullups
Finisher–cooldown
3x150m uneven farmer’s carry–as heavy as you can keep unbroken

Rest as needed

Then, do:
:10 breath hold
1:00 breath
:15 breath hold
1:00 breath
:20 breath hold
1:00 breath
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Workout 6.20.20

Warmup

1:00 glute smash/side
into
:90 unbroken crush hold (athlete’s choice of weight)
into 
Burgener clean warmup, and warming up to power clean weight
Workout
18:00 of
:30 on, :30 off, Alternating between:
Bike Calories
Power Cleans–athlete’s choice of weight

Two scores:
total cals
Total weight moved (weight+reps)
Cooldown

10 mckenzie pressups, then:
Go for a 550 cooldown walk
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Workout 6.19.20

Warmup

2 rounds
8-12 strict chinups/banded chinups
:30 lat smash/side
6 oh split squats, 3 seconds down, 3 seconds up

Then, go through a chest to bar progression
Workout

20:00 AMRAP
3 chest to bar
6 dumbbell overhead lunge (total) 50/35
9 vups
Cooldown

1:00 pec smash/side
10 i’s, y’s, and t’s
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Workout 6.18.20

Warmup

3 rounds
10 banded russian swings
20 pushup position shoulder taps
30 russian twists
Workout

Deadlifts
3 Rounds of wave loading
3/2/1

First wave–3 seconds up, 3 seconds down
Second wave– 3 seconds down
Third Wave– Athlete’s choice

After every set, do a set of ring dips
Cooldown

1:00 sciatic nerve floss/side
10 mckenzie pressups
3:00 90/90 breathing