Monday, June 27th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press
Week 9 of 9
(Score is Weight)
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows (Score is Total Reps)
OPTIONAL FINISHER
2-3 SETS
8/8 DB Turkish Sit-Ups
16 V-Ups
1:00 DB Slides
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/722845101/b3349f5b85
Tuesday, June 28th
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
WORKOUT
“OPEN 13.2”
AMRAP x 10 MINUTES
5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)
(Score is Rounds + Reps)
https://vimeo.com/722844615/735fae1378
Wednesday, June 29th
WORKOUT
“FORREST RUMP”
4 SETS ON A 7:00 CLOCK…
800m Run
10 Alt. DB Farmer’s Lunges (50/35)|(35/20)*
10 Toes to Bar*
Rest with Time Remaining…
-No Additional Rest b/t Sets-
*Add 5 Reps each set.
(Score is Each Set for Time)
OPTIONAL FINISHER
FOR TIME
20-15-10-15-20
Plate G2OH (45/25)
Straight Leg Sit-Ups
(Score is Time)
https://vimeo.com/722844283/6178eb27cf
Thursday, June 30th
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Strict Pull-Up + 2-3 Kipping Pull-Ups
*Build up to or past workout weight.
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups
(Score is Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar
https://vimeo.com/722843783/8a489b8da3
Friday, July 1st
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
(Score is Weight)
WORKOUT
4 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Bike
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (50/53)|(35/20)*
EVEN ROUNDS: Push-Ups
-Rest :30 b/t Sets-
*1 Rep = Right Arm + Left Arm.
(Score is Total Reps)
