MONDAY, JUNE 10th
A.
3 Rounds for Time:
5 Ring Muscle-Ups (5-10 Strict Pull-ups)
10 Squat Cleans (135/95lbs)
20 Box Jumps
Scale to: Banded Pullups/ FS/Box Steps
Goal Time: 7-12min
B.
Every Minute on the Minute (EMOM) for 10 minutes
Sit Up x 8
Front Plank on Elbows for the remainder of the minute
TUESDAY, JUNE 11th
A.
2 Rounds for Time:
18 Calorie Row
15 Thrusters (95/65lbs)
12 Chest to Bar Pull-ups
Scale to: by Load, Jumping Pull-ups
Goal Time: ~ 5min
B.
2 or 3 Rounds
Turkish Sit Up x 8 each arm at moderate weight
Kneeling Torso Row x 8 each arm at moderate weight
Barbell Rollout x 8
Sumo Stance Good Morning x 8 at moderate weight
Front Rack Hold x 1 minute at heavy weight
WEDNESDAY, JUNE 12th
A.
Every minute, for 7 minutes (7 sets):
2 Snatch Lift-Offs + Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
B.
4 Rounds for Time:
100ft Sled Push (BW)
400m Run
100ft Overhead Sandbag Carry (50/35lbs)
Scale to: 1/2 BW, 200m, DB OH
Goal Time: ~15min
C.
3 Rounds
Cat Camel x 5
Thoracic Rotation x 10
Alternating Bird Dog x 10
THURSDAY, JUNE 13th
A.
In 10 minutes, build up to a heavy 3-Position Power Clean
*Start at 60% of 1RM Power Clean
B.
10 min AMRAP:
2 Double KB Suitcase Deadlifts (70/53lbs)
2 Calorie Assault Bike
4 Double KB Suitcase Deadlifts (70/53lbs)
4 Calorie Assault Bike
6 Double KB Suitcase Deadlifts (70/53lbs)
Continue in this fashion until time is up
Scale to: by Load, use Ski Erg or Row
C.
Complete 2 or 3 Rounds:
Alternating Push Up Shoulder T x 10 with 2 count pause at the top of each rep
Side Plank plus Hip Abduction x 10 each leg with 2 count pause at the top of each rep
Push Up to Elbow Plank x 10
Standing Straight Leg Hold x 15 seconds per leg
FRIDAY, JUNE 14th
A.
Complete 5 Rounds for Time, with a partner:
2 x 200 Meter Wreckbag Run (one each)
2 x 200 Meter Run (one each)
40/30 Calorie Row (split as desired)
50 Wreckbag Lunges (50/35lbs)
Scale to: MB Walk 100m
SATURDAY, JUNE 15th
A.
Complete as many rounds and reps as possible in 15 minutes of:
500/400 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Push-Ups
2 Rope Climbs