WEEK OF WORKOUT's 6.27.22-7.2.22

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