Monday, June 24th
Strength
Power Clean
EMOM x 7 MINUTES
Build to a Heavy 2-Rep Power Clean*
Workout
3 ROUNDS FOR TIME
800m Run
20 Burpees to Target*
10 Power Cleans (155/105)(115/75)
*Target is 6″ Above Standing Reach.
(Score is Time)
Tuesday, June 25th
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
2 Front Squats
+
2 Push Press
(Score is Weight)
Workout
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Wednesday, June 26th
Workout
EMOM x 18 MINUTES
MIN 1 – :45 Double Unders
MIN 2 – :45 DB Goblet Alt. Lunges (50/35)(35/20)
MIN 3 – :45 Sit-Ups*
*GHD Optional
(Score is Total Reps)
Thursday, June 27th
Partner Workout
IN TEAMS OF 2…
AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
200m KB Suitcase Carry***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
Friday, June 28th
Workout
“THE DESCENT”
5 ROUNDS FOR TIME
15/12 Cal Row
50 Wall Balls (20/14)*
10 Burpee Box Jump Overs (24/20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
Saturday, June 29th
Strength
EMOM x 8 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Cleans
MIN 2 – 1 Power Snatch + 2 Hang Power Snatches
*Start Light and build slightly past Workout Weight.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10 Power Snatches (Athlete Choice)
15 Pull-Ups
10 Power Cleans
*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.
(Score is Rounds + Reps)
Sunday, June 30th
Workout
5 SETS*
AMRAP x 3 MINUTES
4 Reps of Gym. Push**
8 V-Ups or Tuck-Ups
12 Walking Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each round.
**Gym Push Options…
Push-Up
Pike Push-Up
Hand Release Push-Up
Handstand Push-Up
(Score is Total Rounds + Reps)
