MONDAY, JUNE 3rd
A. 3 Rounds for time of:
21 Deadlifts (185/135lbs)
7 Overhead Squats (185/135lbs)
*One barbell, no rack
Scale to: by LOAD
Goal Time: ~5min
B. 2 Rounds For Quality
Alternating Single Leg Deadlift x 12 at light weight
Romanian Deadlift x 12 at light weight
1 Arm Power Row x 12 per arm at light weight
Barbell Rollout x 12
Double Kettlebell Overhead Hold x 30 seconds at light weight
TUESDAY, JUNE 4th
A. 4 Rounds for time of:
21 Wallballs (20/14lbs)
18 Pull-ups
15 Kettlebell Swings (53/35lbs)
12 Handstand Push-ups
B. 5 Sets For Quality
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the right side
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the left side
WEDNESDAY, JUNE 5th
A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...
6 Clean and Jerk @ 70%
B. RETEST from 2.20.19
For Time:
30 Devil's Press Box Step Overs (50/35lbs)
Scale to: by Load
Goal Time: 5-10 minutes
C. Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.
1 Arm Overhead Carry x 60 meters 200 ft with a 1 Arm Thruster every 10 steps
Rest at least 1 minute between sets
THURSDAY, JUNE 6th
A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...
3 Power Snatch
2 Snatch Balance
1 Snatch
Add weight each round to barbell to finish at your heaviest load for today
B. 10 min AMRAP:
5 D-Ball Cleans (150/100lbs)
10 Hurdle-facing Burpees
15 Air Squats
C. 10 Minutes For Quality:
Push Up Shoulder Tap x 10 with 2 count hold at top of each rep
Thoracic Extension x 10 with 2 count hold at top of each rep
Table Top Hold x 30 seconds
FRIDAY, JUNE 7th
A. 2 Rounds for Time, with a partner:
100 Cal Assault Bike (2nd Round - Cal Row)
75 Overhead Walking Lunges (45/35lb plate)
50 Toes to Bar
25 DB Front Squats (55/35/lbs)
Scale to: 70-50-30-10 reps
Goal Time: ~ 25min
B. Complete 8 unbroken rounds. Rest as needed between rounds.
Bent Knee Hollow Body Hold x 10 seconds
Lemon Squeeze x 10
SATURDAY, JUNE 8th
Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups