Monday, June 15th
STRENGTH
6 SETS ON A 12:00 CLOCK…
7 Bench Press
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Burpees
(No Measure)
Tuesday, June 16th
STRENGTH
6 SETS ON A 12:00 CLOCK…
7 Back Squat
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
7 Front Squats (135/95)|(95/65)
14 Wall Balls (20/14)|(14/10)
21 Sit-ups
(Score is Rounds + Reps)
Wednesday, June 17th
STRENGTH
EMOM x 8 MINUTES
3 Hang Power Cleans
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
50 Double Unders
15/12 Cal Bike
10 Hang Power Clean (115/75)|(95/65)
(Score is Time)
Thursday, June 18th
STRENGTH
6 SETS ON A 12:00 CLOCK…
7 Strict Press
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
10 Strict Press (65/45)|(45/35)
12 Up-Down Box Jump Over (24/20)
10 Strict Press
(Score is Each Set for Time)
Friday, June 19th
STRENGTH
6 SETS ON A 12:00 CLOCK…
7 Deadlift
(Score is Weight)
WORKOUT
FOR TIME
800m Run
30 Slam Balls (20/10)
21 Deadlifts (135/95)|(95/65)
400m Run
20 Slam Balls
15 Deadlifts
200m Run
10 Slam Balls
9 Deadlifts
(Score is Time)
Saturday, June 20th
STRENGTH
EVERY 3:00 x 4 SETS
10 Chin-ups or 15 Supinated Ring Rows
15 Straight Arm Banded Lat Pull-Downs
20 Banded Tricep Push-Downs
(No Measure)
WORKOUT
ON A 3:00 CLOCK…
Max Cal Row
-1:00 Rest
3 SETS FOR MAX REPS
1:00 – Deficit Push-ups
1:00 – DB Renegade Rows (35/20)|(20/15)*
-1:00 Rest
ON A 3:00 CLOCK…
Max Cal Row
*1 Rep Renegade Row = 1 Row L + 1 Row R. (Score is Reps)
Sunday, June 21st
STRENGTH
3 SETS
200m KB Suitcase Carry
10/10 SA Russian KB Swing
20 Heel Taps Over KB
-Rest 1:30 b/t Sets-
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
20 Russian KB Swings (53/35)|(35/26)
20 Goblet Squats
20 Toes to Bar
(Score is Rounds + Reps)
