Monday, June 27^th    

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 28^th   

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 29^th    

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 30^th

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 1^st

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)

https://vimeo.com/722843314/cade6e484c