Monday, June 10th
Strength
Clean and Jerk
EMOM x 10 MINUTES
1 Power Clean & Jerk*
Workout
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Tuesday, June 11th
Workout
FOR TIME
60/50 Cal Bike
50 Box Jumps (24/20)
40 Pull-Ups
30/25 Cal Bike
20 Box Jumps (30/24)
10 Chest to Bars
(Score is Time)
Non RX: sub Ring Rows and Jumping Pull-ups
Wednesday, June 12th
Strength
Sumo Deadlift
ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Sumo Deadlift
Workout
AMRAP x 8 MINUTES
8 Sumo Deadlifts (185/135)(135/95)
16 Wall Balls (20/14)
(Score is Rounds + Reps)
Thursday, June 13th
Workout
EMOM x 25 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Up-Downs
MIN 3 – :45 Sit-Ups
MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)
MIN 5 – Rest
(No Measure)
Friday, June 14th
Strength
EMOM x 6 MINUTES
1 Power Snatch*
+
2 Hang Power Snatches
*Start Light and build past Workout Weight.
(Score is Weight)
Workout
“THE CLIMB”
AMRAP x 16 MINUTES
50 Double Unders
10 Handstand Push-Ups
3 Power Snatches (115/75)(75/55)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28).
Saturday, June 15th
Strength
Back Squat
5-4-3-2-1*
Partner Workout Option
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
Sunday, June 16th
Workout
2 SETS
AMRAP x 10 MINUTES
4-8-12 and so on…
Burpees
KB Swings (Athlete Choice)
Toes to Bar or Toes to Something
-Rest 2:00 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
