MONDAY, JUNE 21st
A. 10 Rounds:
1 Rope Climb OR 1 Pegboard OR 3 Ring Muscle-ups
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
Target time: 12-14 minutes
Time cap: 15 minutes
Scaling option 1 (Masters 45+)
10 Rounds:
1 Rope Climb (12ft) OR 1-2 Muscle-ups
3 Handstand Push-ups or *Difficult Pike Push-ups
6 Alternating Dumbbell Snatches (50/35)
Scaling Option 2 (Beginner)
10 Rounds:
5 Jumping Pull Ups
5 Push Ups
6 Alternating Dumbbell Snatches (light)
B. 3-4 Rounds for Quality:
10 DB Bench Press (heavy)
10 Goblet Squat (heavy)
50’ Sled Push (heavy)
TUESDAY, JUNE 22nd
A. In 15 minutes, complete...
5-5-3-3-1-1-1 Push Jerk
*perform 3 warm-up sets before starting the 7 working sets
*start working sets around 70% and make smaller jumps to 85-90%
B. Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees
Target time each set: 75-90 seconds
Time cap each set: 1:45
Scaling option 1 (Masters 45+)
Every 2:00 (8 sets)
12/10 Calorie Row
10 Burpees
Scaling Option 2 (Beginner)
Every 2:00 (8 sets)
45 seconds Max Calorie Row (12/10 cal. limit)
45 seconds Max Burpees (12 limit)
WEDNESDAY, JUNE 23rd
A. For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
Target time: 9-12 minutes
Time Cap: 15 minutes
Scaling option 1 (Masters 45+)
For Time:
18 Dumbbell Thrusters (35s/25s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
Scaling Option 2 (Beginner)
For Time:
18 Wall Ball Thrusters (light)
300m Row
15 Wall Ball Thrusters
300m Row
12 Wall Ball Thrusters
300m Row
9 Wall Ball Thrusters
300m Row
6 Wall Ball Thrusters
300m Row
3 Wall Ball Thrusters
B. 3 Rounds:
20 - 30 Cal ERG Recovery Pace
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold
THURSDAY, JUNE 24th
A. AMRAP 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
Target number of Rounds: 9+ (Total)
Minimum number Rounds before scaling: 7 Rounds (Total)
Scaling option 1 (Masters 45+)
Amrap 16 minutes
Teams of 2 (1:1)
12/10 Standing Bike Erg or 12/10 Calorie Assault Bike
10 GHD’s
8 Box Jump Overs (20)
Individual Option
Amrap 16 minutes
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
rest 90 seconds after each set -
B. ROMWOD session
FRIDAY, JUNE 25th
A. 0:00-4:00
30 Pullups
30 Back Squats (135/95)
-rest 2:00 -
6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (185/125)
- Rest 2:00 -
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
Scaling option 1 (Masters 45+)
0:00-4:00
25 Pullups
30 Back Squats (115/75)
-rest 2:00 -
6:00-10:00
20 Chest to bar Pullups
20 Back Squats (165/115)
Rest 2:00 -
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (205/135)
Scaling Option 2 (Beginner)
0:00-4:00
30 Ring Rows
30 Dumbbell Squats (light)
-rest 2:00 -
6:00-10:00
20 Jumping Pull ups
20 Dumbbell Squats (moderate)
Rest 2:00 -
12:00-16:00
10 Burpee Pull Ups
10 Dumbbell Squats (mod/heavy)
B. 2 Rounds for Quality:
20 Devil's Press (35/25lbs)
100' Sandbag Lunge (50/35lbs)
SATURDAY, JUNE 26th
A. Snatch:
- Build to a heavy single in 15 mins
* rest 60 seconds between sets *
B. Clean & Jerk for load:
- Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
C. Teams of 3 , 25 Minute Amrap
Partner 1: 400m Run
Partner 2: Amrap
5 Sandbag Cleans (150/100) or Power Cleans (205/135)
5 Burpee Box Get overs (48/42)
Partner 3: Rest
* Rotate when Partner finishes the 400m Run, Partner finishing run will go into the Amrap and start where the previous partner had finished. (Order: Run-Amrap- Rest - Repeat)
* Scored By total rounds completed
Target number of Rounds: 20 rounds + (total)
Minimum number Rounds before scaling: 16 rounds
Scaling option 1 (Masters 45+)
Teams of 3
25 Minute Amrap
Partner 1: 400m Run
Partner 2: Amrap
5 Sandbag Cleans (100/70) or Power Cleans (205/135)
5 Burpee Box Get overs (42/36)
Partner 3: Rest
Individual Option:
4 sets
4:00 Amrap
400m Run
Max Rounds
5 Sandbag Cleans (150/100) or Power Cleans (205/135)
5 Burpee Box Get overs (48/42)