WEEK OF WORKOUT's 6.6.22 - 6.11.22

MONDAY, JUNE 6TH

A. E2:00 x 5 Rounds

3 Power Clean + Jerks (building)

B. FOR TIME w/ a Partner:

70 DB Box Step Overs (50/35)

60 Back Squats (135/95)

50 Box Jump Overs (24/20)

40 S2OH (135/95)

50 Box Jump Overs (24/20)

60 Back Squats (135/95)

70 DB Box Step Overs

-Split reps as needed-

Target Time: 18 min

Time Cap: 23 min

Scaling Option 1:

60 DB Box Step Overs (50/35)

50 Back Squats (115/75)

40 Box Jump Overs (20/16)

30 S2OH (115/70)

40 Box Jump Overs (20/16)

50 Back Squats (115/75)

60 DB Box Step Overs

Scaling Option 2:

60 Cal Bike Erg

50 Goblet Squats (light)

40 Box step ups (20/16)

30 Push-ups

40 Box Step-ups (20/16)

50 Goblet Squats (light)

60 Cal Bike Erg

TUESDAY, JUNE 7th

A. Vice Challenge Retest

5 Rounds For Time:

400m Run

21 Burpees

Target Time: 15-18 minutes

Time Cap: 20 min

Scaling Option 1:

Run 300m

15 Burpees

Scaling Option 2:

Run 200m

10 Burpees

B. 4x:

15 Banded Chest Fly

10 Standing Barbell Curl

WEDNESDAY, JUNE 8th

EMOM 32:

RX:

12 Alt DB Snatch (50/35)

60 Double Unders

14 Toes to Bar

14/10 Cal Echo Bike

Time Cap each min: 45 sec

RX+

12 Alt DB Snatch (70/50)

70 Double Unders

16 Toes to Bar

16/12 Cal Echo Bike

Scaling Option 1:

10 Alt DB Snatch (50/35)

40 Double Unders

10 TTB or Hanging Knee Raises

12/8 Cal Echo Bike

Scaling Option 2:

10 Alt DB Snatch (35/20)

60 Single Unders

10 V-ups

10/7 Cal Echo Bike

THURSDAY, JUNE 9th

A. E2:30 x 4

5 Weighted Strict Pull-ups

10 DB Split Squat

B. AMRAP 20:

25/20 Cal Ski

15 Front Squats (135/95)

10 Burpee Pull-ups

Target Rounds: 4-5

Minimum Rounds Before Scaling: 3+

Scaling Option 1:

20/15 Cal Ski

15 Front Squats (95/65)

10 Burpee Kipping Pull-ups

Scaling Option 2:

15/12 Cal Ski

12 Front Squats (75/55)

9 Ring Rows

6 Burpees to target

FRIDAY, JUNE 10th

A. HERO WOD FRIDAY

"DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 S2OH (155/105)

Target Time: 5-8 min

Time Cap: 10 min

Scaling Option 1:

5 Rounds For Time:

12 Deadlifts (115/75)

9 Hang Cleans

6 S2OH

Scaling Option 2:

5 Rounds For Time:

9 Deadlifts (95/65)

7 Hang Cleans

5 S2OH

B. Post: 2 Mile Recovery Run

6400m Bike Erg / 5 Mile Echo Bike

SATURDAY JUNE 11th

FOR TIME:

100’ Walking Lunge

50 Kettlebell Swings (53/35)

100’ Walking Lunge

40 Kettlebell Swings (53/35)

100’ Walking Lunge

30 Kettlebell Swings (53/35)

100’ Walking Lunge

20 Kettlebell Swings (53/35)

100’ Walking Lunge

10 Kettlebell Swings (53/35)

Target Time: 12-15 min

Time Cap: 20 min

Scaling Option 1:

100’ Walking Lunge

50 Kettlebell Swings (35/25)

100’ Walking Lunge

40 Kettlebell Swings (35/25)

100’ Walking Lunge

30 Kettlebell Swings (35/25)

100’ Walking Lunge

20 Kettlebell Swings (35/25)

100’ Walking Lunge

10 Kettlebell Swings (35/25)

Scaling Option 2:

20 Box Step Ups (20/16)

30 Russian Kettlebell Swings (light)

20 Box Step Ups (20/16)

25 Russian Kettlebell Swings (light)

20 Box Step Ups (20/16)

20 Russian Kettlebell Swings (light)

20 Box Step Ups (20/16)

15 Russian Kettlebell Swings (light)

20 Box Step Ups (20/16)

10 Russian Kettlebell Swings (light)