Monday, June 5th
RX
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Tuesday, June 6th
RX
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
SCORE: LOAD
INTERMEDIATE
Same as RX’d
SCORE: LOAD
BEGINNER
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
SCORE: LOAD
SKILL WORK
Post-workout:
5 sets:
:30 hand-release push-ups
:30 ring support hold
Wednesday, June 7th
RX
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
INTERMEDIATE
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.
BEGINNER
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
Thursday, June 8th
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
SCORE: TOTAL TIME
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
SCORE: TOTAL TIME
BEGINNER
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups
SCORE: TOTAL TIME
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.
Friday, June 9th
RX
12 rounds for calories:
:30 bike
:30 rest
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Saturday, June 10th
RX
AMRAP 20 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push
INTERMEDIATE
AMRAP 20:
100-ft sled push
12 alt. DB snatches (20/35 lb)
100-ft sled push
BEGINNER
AMRAP 20:
100-ft sled push
12 alt. DB snatches (15/20 lb)
100-ft sled push
SKILL WORK
Pre-workout:
5 sets for best distance:
Triple broad jump
– Rest as needed between attempts.
