PERFORMANCE 276

June 9, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

6 Tuck up, Pike up, Straddle up

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Pliability (optional)

METCON/INTERVAL:

5 rounds for time:

5 Cleans

30 DU’s

200 meter run

STRENGTH (optional)
10 min EMOM
Odd min :30/:30 Banded arch/hollow Kip
Even min :30/:30 strict pull ups

June 7, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

5 Rounds (10 Minute Cap for Each Level)

5 Push Up + One Leg Knee To Elbow Each Side

10 Sprinter Sprinter Suitcase (feet can rest on the ground)

15 Side Tuck Ups Each

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Pliability (optional)

METCON/INTERVAL:

14 min EMOM

Odd Minutes: 2 Wall Walks + Max SDHP

Even Minutes: 2 Wall Walks + Max KB halo

STRENGTH (optional)
4 rounds
12-8-6-2
Chest to bar pull ups
8-6-4-2
Barbell rows

June 6, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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Pliability (optional)

METCON/INTERVAL:

A) 10 min AMRAP
2 KBS (53/35)
2 burpee box
4 kbs
4 burpee box
Continue adding 2 reps for 10 min

B) 40-30-20-10:
T2B
Wallball shots

C)”Randy”
75 Snatches (75/55)

STRENGTH (optional)

June 5, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

2 Rounds for Time

2 Rounds :50 work/.10 rest

5 Hollow Rocks, Roll Over to 5 Arch Rocks

Plank Walk Outs

3 Way Candlestick Roll

Planche Press to 2 Shoulder Taps Each Side

Flutter Kicks

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Pliability (optional)

METCON/INTERVAL:

3 rds for time:

9 Devil Presses (2×40/25 lb)

20 Alternating Dumbbell Lunges (2×40/25 lb)

9 Dumbbell Push Presses (2×40/25 lb)

20 Sit-Ups

STRENGTH (optional)
Accumulate :60 of a chin up hold
*rest 2 min then

4 sets of
6 strict pull ups
5 strict pull ups
4 strict pull ups
3 strict pull ups
*scale as needed to box toe assisted pull ups

June 3, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

10 Minute AMRAP (As Many Reps As Possible)

10 Candlestick to Sit Up 

10 Lunges or Lunge Jumps Each Side

10 Scissor Kicks Each Side

10 Planche Press to Triangle Push Ups

10 Toe Touches

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Pliability (optional)

METCON/INTERVAL:

For Time with a partner:

24 Deadlifts (185/130)

48 Dumbbell Shoulder-to-Overhead*

24 Deadlifts (185/130)

48 Hand-release Push-ups*

24 Deadlifts

48 Pull-ups*

Deadlift: 185/130

Dumbbell: 50/35 (use two dumbbells)

*Non-working partner must hold deadlift bar at the top of the deadlift position. Switch every time the bar is dropped.

Cashout: 2000 meter row

STRENGTH (optional)

June 2, 2023

WARM UP
Coach’s Choice

SKILL/ACCESSORY

4 Rounds of:

16 Clapping tuck ups (8 each side)

16 Bird dog (8 each side)

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Pliability (optional)

METCON/INTERVAL:

For Time:
400 m run

50 DB  Step Ups (1×50/35)(24/20)

50 DB Snatch (50/35)

400m run

50 DB Snatch (50/35)

50 DB  Step Ups (1×50/35)(24/20)

400 m run

STRENGTH (optional)