WEEK OF WORKOUT's 6.20.22 - 6.24.22

MONDAY, JUNE 20th

5 Rounds For Time:

(split reps w/ partner)

40 Cal Row

40 Toes to Bar

24 Deadlifts (225/155)

*Accumulate at any point in workout 800m Sled Push (2x45s/1x45)

Time Cap: 30 MIN

Target Time: 26 MIN

Scaling Option 1:

4x For Time:

40 Cal Row

40 Alt TTB or V-ups

24 Deadlifts (155/105)

*Accumulate 600m Sled Push (1x45/1x25)

Scaling Option 2:

4x For Time:

30 Cal Row

40 Sit-ups

20 Deadlifts (135/95)

*Accumulate 600m Sled Push (empty sled)

TUESDAY, JUNE 21st

A. 12 MIN to establish a heavy single Power Snatch for the day

B. 2:00 on // 1:00 off x 7

50 Double Unders

15 Push ups

MAX Power Snatch @ 80% of above

Target reps each round: 5-7+

Scaling Option 1:

:40 Double Unders

10 Push ups

MAX Power Snatch @ 70% of above

Scaling Option 2:

70 Single Unders

10 Push ups

MAX Alt DB Snatch (40/25)

WEDNESDAY, JUNE 23rd

ALT EMOM 10:

1) 50ft Overhead Walking Lunge (95/65)

2) 6 Bar Muscle Ups

-rest 2:00-

ALT EMOM 10:

1) 50ft Front Rack Walking Lunge (115/75)

2) 8 Chest to Bar

-rest 2:00-

ALT EMOM 10:

1) 50ft Back Rack Walking Lunge (135/95)

2) 12 Pull-ups

Scaling Option 1:

(75/55 - 95/65 - 115/75)

Burpee pull-up -> C2B -> Pull-up

Scaling Option 2:

(45/35 - 75/55 - 95/65)

C2B -> Pull-up -> Jumping Pull-up

OR

Pull-up/banded pull-up -> Jumping Pul-up -> Ring Row

RX+:

(115/75 - 135/95 - 155/105)

RMU -> BMU -> C2B

THURSDAY, JUNE 23rd

A. e2:30 x 5

4 Back Squats + 1 max set of Strict HSPU

B. FOR TIME:

800m Run

-into-

10 rounds:

6 Bar Facing Burpees

3 Power Cleans (185/125)

-into-

800m Run

* Target time: 14-16 minutes

* Time cap: 18 minutes

SCALING OPTION 1:

800m Run

into

10 rounds:

6 Bar Facing Burpees

3 Power Cleans (155/105)

into

800m Run

SCALING OPTION 2:

400m Run

into

10 rounds:

6 Burpees

6 Dumbbell Power Cleans (moderate)

into

400m Run

FRIDAY, JUNE 24th

"WESTON"

5 ROUNDS FOR TIME:

1000/800m Row

200m KB Farmers Carry (53/35s)

50m DB Waiters Walk R (50/35)

50m DB Waiters Walk L (50/35)

Target Time: 30-35 MIN

Scaling Option 1:

800/600m Row

100m KB Farmers Carry (53/35s)

50m DB Waiters Walk R (35/20)

50m DB Waiters Walk L (35/20)

Scaling Option 2:

500/400m Row

100m KB Farmers Carry (35/18s)

50m DB Suitcase Carry R (44/26)

50m Suitcase Carry L (44/26)

SATURDAY, JUNE 25th

GYM OPEN ONLY FOR OSORIO FAMILY FUNDRAISER!

Come by at any time between 8am - 5pm and join us for any of the ten $10 workouts, one starting every hour on the hour. All proceeds go to baby Max's medical bills. Workouts + more details on your Wodify App.