MONDAY, JUNE 11th
A. 20:00-45:00
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups
B. 50:00-60:00
2-3 Sets of:
Jog 200m
15 Straight Leg Sit-Ups
15 Supermans
Banded Dist Lat Stretch on Rig 1min
TUESDAY, JUNE 12th
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
B. 35:00-50:00
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar
Goal Time: 12-17min
Scale to: 200-300m Runs/ 8 reps
C. 55:00-60:00
Hamstring Stretch on Pole
WEDNESDAY, JUNE 13th
A. 15:00-25:00
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
50 ft Sled Push (90/45lbs)
9 DB Cleans (150/100lbs)
C. 50:00-60:00
2 Sets of:
10-15 Cals on Bike
10 Scorpions
Runners Stretch + Seated Hamstring
THURSDAY, JUNE 14th
A. 15:00-30:00
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Snatch (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B. 35:00-50:00
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Jerks (135/95 lbs)
20 Russian Kettlebell Swings (32/24 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.
C. 55:00-60:00
1st Rib Lax Ball Pass Thrus
FRIDAY, JUNE 15th
A. 15:00-45:00
Every 5 minutes, for 30 minutes (6 sets) for times:
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
20 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Goal Time: < 4min
Scale to: 5/10/12/15
B. 50:00-60:00
2 Sets:
Hollow Rocks x 15
OH MB Sit Up Tosses with Partner x 20
Hollow Rocks x 10
Supernova Pec Roll x 1min
SATURDAY, JUNE 16th
A.
Three rounds for time of:
21 DB Walking Lunges (50/35lbs)
15 Strict Handstand Push-Ups
9 DB Thrusters (50/35lbs)
When the running clock reaches 15:00…
B.
For time:
1 Mile Run
1000 Meter Row
50 Calorie Assault Bike