Monday, June 6th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Deadlift*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 6 of 9
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)|(225/155)*
*Increase Reps by 2 after each full round.
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/715912475/b6b3a4d026
Tuesday, June 7th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)|(35/20)
18 Slam Balls (30/20)|(20/10)
15 Jumping Air Squats
(Score is Time)
https://vimeo.com/715911100/4bafebda10
Wednesday, June 8th
WORKOUT
3 SETS
60/48 Cal Row
5 Rope Climbs
40 Sit-Ups
80 Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
https://vimeo.com/715910008/a8aa86c46f
Thursday, June 9th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 6 of 9
(Score is Weight)
WORKOUT
“OPEN 18.2”
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)|(35/20)
DB Facing Burpees
(Score is Time)
https://vimeo.com/715908570/91a98768b2
Friday, June 10th
STRENGTH
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
5 SETS ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)|(35/26)*
200m Run
-Rest Remainder of Time-
*Option to use heavier KB.
(Score is Slowest Set)
OPTIONAL FINISHER
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Banded Plank Hold (No Measure)