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.