WEEK OF WORKOUT's 6.13.22 - 6.17.22

MONDAY, JUNE 13th

A. 5x3 Squat Snatch

-building in weight each set

B. "You Go I Go" w/ a Partner -

AMRAP 21:

15 Overhead Squats (95/65)

50 Double Unders

2 Rope Climbs

Target Rounds: 9

Minimum Rounds Before Scaling: 7

Scaling Option 1:

15 Overhead Squats (75/55)

:40 Double Unders

1 Rope Climb

Scaling Option 2:

15 Front Squats (75/55)

70 Single Unders

50' Sled Pull

TUESDAY, JUNE 14th

A. e2:00 x 5

5x5 Bench Press

5x3 Tall Box Jump

B. AMREP 9:

25-20-15-10

Wall Balls (20/14)

GHDs

MAX CAL Echo Bike

-rest 3:00-

AMREP 9:

10-15-20-25

(8-12-16-20)

Bike Erg Cals

1-3-5-7

Wall Walks

MAX Wall Balls

Target Time for Max Reps: 90 sec+

Minimum before scaling: 1 min

Scaling Option 1:

25-20-15-10

Wall Balls (14/10)

V-Ups

MAX CAL Echo Bike

-rest 3:00-

AMREP 9:

10-15-20-25

(8-12-16-20)

Bike Erg Cals

1-2-3-4

Wall Walks

MAX Wall Balls

Scaling Option 2:

20-15-10-5

Wall Balls (14/10)

Sit Ups

MAX CAL Echo Bike

-rest 3:00-

AMREP 9:

5-10-15-20

(4-8-12-16)

Bike Erg Cals

1-2-3-4

1/2 Wall Walks

MAX Wall Balls

WEDNESDAY, JUNE 15th

e5:00x6

RX:

400m Run

8 Burpee Box Get Overs (48")

200/175m Ski Erg

5 Clean + Jerks (185/125)

Goal: smooth + steady pace you can maintain for 5 rounds

RX+

400m Run

10 Burpee Box Get Overs (48")

200/175m Ski Erg

5 Clean + Jerks (205/145)

Scaling Option 1:

300m Run

8 Burpee Box Get Overs (48")

200/150m Ski Erg

5 Clean + Jerks (155/105)

Scaling Option 2:

300m Run

8 Burpee Box Get Overs (30/24)

200/150m Ski Erg

5 Clean + Jerks (115/75)

THURSDAY, JUNE 16th

For Time:

2000m Row

70 Handstand Push-up

70 DL (155/105)

70 C2B Pull-ups

4000m Bike Erg

*RX: Straight Through

*Scaling Option 1: partition middle section anyway

Target Time: 26 min

Time Cap: 30 min

Scaling Option 1.5:

1500m Row

50 Handstand Push-ups

50 Deadlifts (135/95)

50 Pull-ups

3000m Bike Erg

Scaling Option 2:

1000m Row

50 Double DB S2OH

50 Deadlifts (95/65)

50 Jumping Pull-ups / Ring Rows

2000m Bike Erg

FRIDAY, JUNE 17th

HERO WOD FRIDAY

"KALSU"

100 Thrusters For Time (135/95)

*EMOM starting at 0:00, 5 Burpees

Target Time: 14 min

Time Cap: 20 min

Scaling Option 1:

100 Thrusters (95/65)

*4 Burpees EMOM

Scaling Option 2:

80 Thrusters (75/55)

*3 Burpees EMOM

SATURDAY, JUNE 18th

3Rounds For Time:

400m Run

20 Power Clean

300m Run

15 Snatch

200m Run

10 Squat Cleans

round 1: (135/95)

round 2: (155/105)

round 3: (185/125)

Target Time: 26 min

Scaling Option 1:

round 1: (75/55)

round 2: (115/75)

round 3: (135/95)

Scaling Option 2:

3RFT:

300m Run

15 Power Clean (95/65)

200m Run

10 Snatch (95/65)

100m Run

5 Squat Cleans (95/65)