Monday, June 12th
Strength
EMOM x 8 MINUTES*
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Front Squat
*Start Light and build to Moderate.
(Score is Weight)
Workout
Metcon
AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (135/95)
4 Front Squats
(Score is Rounds + Reps)
Tuesday, June 13th
Extended Warm-up
Metcon
EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**
-Rest w/ Time Remaining-
*Start with empty bar and build up to or slightly past workout weight.
**Gymnastic Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Bar Muscle-Ups
(No Measure)
Workout
Metcon
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges (65/45)
8 Pull-Ups
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
15/12 Cal Row
12 Back Rack Alt. Lunges
6 Pull-Ups
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
10/8 Cal Row
8 Back Rack Alt. Lunges
4 Pull-Ups
(Score is Total Time)
*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.
Wednesday, June 14th
Skill
Metcon
1.) 2 SETS
5 Handstand Push-Up Negatives
or
5 Pike Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Segmented Handstand Push-Ups*
*Lower – Hips to Wall – Coil Legs – Kick + Press.
or
2×1 Wall Walk + 4 Alt. Shoulder Taps
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3-5 Kipping Handstand Push-Ups
or
3 Handstand Push-Up Negatives
or
5 Box Pike Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon
FOR TIME
100 Alt. DB Devils Press (35/20)*
*Every 2:30, including 0:00, complete 3 Handstand Push-ups or Pike Push-Ups + 7 Box Jump Overs (24/20).
(Score is Time)
Thursday, June 15th
Workout
Metcon
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***
*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.
(No Measure)
Friday, June 16th
Workout
“MYMC 23.1”
AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)(155/105)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)(185/135)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)(205/145)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
(Score is Rounds + Reps)
Saturday, June 17th
Workout
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
12 Up-Downs
6 DB Renegade Rows (Athlete Choice)**
*1 Rep = Push-Up + Row R + Row L
*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
Finisher
Metcon
3 SETS
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold
