MONDAY, JUNE 27th
A. 1 Front Squat @ 75%
e:20 x 10 MIN
B. TEAMS OF 3
For Time:
300/240 Cal Ski + 4x:
30 Synchro Wallballs (20/14)
400m Partner Medball Run
50 Hang Power Cleans (135/95)
*1 partner always on ski
*2 partners run together w/ 1 ball
Target Time: 21-24 min
Time Cap: 27 min
Scaling Option 1:
250/200 Cal Ski + 4x:
30 Wallballs (20/14)
400m Partner Medball Run
50 Hang Power Cleans (95/65)
Scaling Option 2:
200/160 Cal Ski + 4x:
30 Wallballs (14/10)
1000m Bike Erg
30 Hang DB Power Cleans
(split all reps)
TUESDAY, JUNE 28th
10 Rounds For Time:
10 Bench Press (135/85)
12 Box Jump all the way overs (24/20)
6 Sandbag Cleans (150/100)
-rest 1:00-
Target Time each round: sub 2:00
Time Cap: 30 MIN
Scaling Option 1:
8 Rounds For Time:
10 Bench Press (95/65)
10 Box Jump all the way overs (24/20)
5 Sandbag Cleans (125/85)
Scaling Option 2:
8 Rounds For Time:
8 Bench Press (75/55)
10 Box Jump/Step Overs (20/16)
6 DB Cleans (35/25s)
B. Posterior Chain Cash Out -
3 Rounds For Quality:
1:00 Sandbag Hold
10/10 Barbell SL RDL
WEDNESDAY, JUNE 29th
4:00 on // 1:00 off x 8
12/9 Cal Ski
12/9 Cal Echo
12/9 Cal Row
MAX CAL BIKE ERG
-
echo-row-bike-max ski
-
row-bike-ski-max echo
-
bike-ski-echo-max row
-
*Rotate in order through each machine / max cal machine
*2 Rounds of max cals per machine
*TARGET CALS: 15/12+
SCALING OPTION 1:
10/8 Cal buy in each machine
SCALING OPTION 2:
:45 each machine
RX+ 15/12 cal buy in
THURSDAY, JUNE 30th
A. AMRAP 9:
3-6-9-12-15....
Toes to Bar
x3 Double Unders
Target Reps: Round of 21
*REST 5:00 BETWEEN WODS*
SCALING OPTION 1:
1-2-3-4-5-6...
Toes to Bar
20 DU / 40 SU *between rounds
SCALING OPTION 2:
3-6-9-12-15....
V-Ups
Cal Ski / x5 Single Unders
B. AMRAP 5:
Squat Snatches (185/125)
Target Reps: 20-25
SCALING OPTION 1:
Squat Snatches (135/95)
SCALING OPTION 2:
Power Snatches (135/95)
FRIDAY, JULY 1st
HERO WOD FRIDAY
"GLEN"
FOR TIME:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Target Time: 35 MIN
SCALING OPTION 1:
30 Clean and Jerks (95/65)
800m Run
5 Rope Climbs
800m Run
100 Burpees
SCALING OPTION 2:
30 Clean and Jerks (75/55)
800m Run
40 Banded Strict Pull-ups
800m Run
100 Burpees