June Workouts 5-7 (Patreon)

WOD 5:

500m row machine w/u

5x:

8 pull ups 

12 barbell hang cleans 

40 Russian twists 

4x:

15 lat pull downs - wide -15th rep hold for 7 seconds+

15 narrow grip - chin ups  - 15th rep hold for 7 seconds+

4x:

2-3 warm up sets on bent over rows

8 heavy bent over barbell rows 

20 bicep resistance band curls -fast 

WOD 6:

as many as you can, 1 minute rest between each

2 minute walking lunges 

2 minute push ups 

2 minute bodyweight squats 

2 minute sit ups 

2 minute pull ups 

4x:

20 wide stance goblin squats w/kettlebell 

20 alternating jump squats 

4x:

10/10 single arm kettlebell shoulder press 

20 tricep bench dips 

WOD 7:

5 min run  

30 burpees 

---------------

5x:

20 upright rows ez bar curl 

20 front raises dumbbell 

20 around the world (10 each direction)

4x:

15 rear delt flyes 

15 lateral raises 

-- after four rounds:

three weight drop set on both exercises 

2x:

100 jump rope 

20 pushups 

5x:

isometric dumbbell shoulder hold and then press

hold ten seconds at the top, ten seconds in the middle, and then ten seconds at the bottom of the rep. (30seconds in total of hold) rep out until unable to. recommend light-med weight.

20 front plate pushes 

20 dumbbell running arms