Monday, June 17th
Strength
Push Jerk
ON A 18:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*
Workout
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (135/95)(95/65).
(Score is Total Cals)
Tuesday, June 18th
Strength
EMOM x 6 MINUTES
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
Workout
FOR TIME
100 Wall Balls (20/14)(14/10)
80 Box Jump Overs (24/20)
60 Toes to Bar
40 Power Cleans (135/95)(95/65)
20 Front Squats
(Score is Time)
Wednesday, June 19th
Workout
AMRAP x 16 MINUTES
400m Run
15 Hand Release Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
Thursday, June 20th
Workout
AMRAP x 25 MINUTES
25/20 Cals Cardio Choice 1
20 Sit-Ups
3/3 KB/DB Turkish Get-Ups (Athlete Choice)*
25/20 Cals Cardio Choice 2
20 Up-Downs
10/10 Single Arm KB/DB Strict Press (Athlete Choice)*
*Use a Light or Moderate-Light KB/DB for Both Movements.
(No Measure)
Friday, June 21st
Strength
EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
(No Measure)
Workout
“THE SUMMIT”
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (185/135)(135/95)
(Score is Time)
Saturday, June 22nd
Workout
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday, June 23rd
Strength
Bench Press
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press
Bench Press
2.) 1 SET
Max Rep Bench Press*
Workout
AMRAP x 12 MINUTES
10-20-30-and so on…
Double Unders
5-10-15-and so on…
Russian KB Swings (70/53)(53/35)
(Score is Total Reps)
