Monday, June 13th
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders
(Score is Rounds + Reps)
https://vimeo.com/718182649/3831bc6c82
Tuesday, June 14th
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal Bike
Max Strict Pull-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Reps)
https://vimeo.com/718182287/db0b68e673
Wednesday, June 15th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to Overhead*
*Start Light and Build to Moderate. Goal is perfect mechanics.
(Score is Weight)
WORKOUT
“OPEN 20.1”
10 ROUNDS FOR TIME
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
(Score is Time)
Last Seen 10/11/19
https://vimeo.com/718181895/773e2d7a63
Thursday, June 16th
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)|(20/10)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from floor or rack.
(Score is Total Sit-Ups)
https://vimeo.com/718181499/bb0fa71264
Friday, June 17th
WORKOUT
3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
7 Hand Release Push-Ups
*Switch hand holding DB as needed.
-Rest 1:30 b/t Sets-
**Pick up where you left off in each AMRAP.
(Score is Total Rounds + Reps)
