Monday, June 26th
Strength
EVERY 1:30 x 8 SETS*
1 Clean Deadlift
+
1 Pausing Power Clean**
+
1 Hang Power Clean
*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.
(Score is Weight)
Workout
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (155/105)(115/75)
50 Double Unders (75 Single Unders)
5 Hang Power Cleans
25 Box Jumps (20)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
(Score is Lowest Rounds + Reps)
Tuesday, June 27th
Workout
“DEVIL ON MY SHOULDERS”*
FOR TIME
50 Burpees
15 Ring Muscle-Ups (1 Pull-Up + 1 Push-Up)
50 Burpees
*Option for 40 Burpees and 15 Reps of 1 Pull-Up + 1 Push-Up
(Score is Time)
Wednesday, June 28th
Workout
ON A 4:00 RUNNING CLOCK…
100m Run
25 Sit-Ups
25 Overhead Squats/Front Squats (95/65)
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
300m Run
35 Sit-Ups
20 Overhead Squats/Front Squats (115/75)
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
600m Run
45 Sit-Ups
15 Overhead Squats/Front Squats (135/95)
(Score is Total Time)*
*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time
Thursday, June 29th
Workout
3 SETS
1:30 Cardio Choice
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)
25 Banded Hammer Curls
-1:00 Walking Rest b/t Sets-
(No Measure)
Friday, June 30th
Workout
“MYMC 23.3”
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)(65/45)*
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.
(Score is Time)
Saturday, July 1st
Workout
IN TEAMS OF TWO…
AMRAP x 24 MINUTES*
60/50 Cal Bike
30 Synchro V-Ups or Tuck-Ups
60 Russian KB Swings (Athlete Choice)
30 Synchronized KB Goblet Alt. Lunges
*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.
(Score is Rounds + Reps)
