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Friday – July 1

3 Rounds

Begin a new round every 8 minutes, each round is for time:

21 Wall Balls (20/14)

20 Bar Hops

15 Push Press (105/70)

20 Double Unders

9 Thrusters(105/70)

20 Box Jumps (24/20)

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The goal here is a high level of intensity each round.  Keep that in mind when considering what you scale up or down to.  All out sprint-style knowing you could have 4+ minutes of rest before you start again.

Thursday- June 30

5 Minute EMOM

3 Deadlifts @ 70+%

1:30 Rest

5 Minute EMOM

2 Deadlifts @80+%

1:30 Rest

5 Minute EMOM

2 Deadlifts @85+%

1:30 Rest

2 Minute EMOM

20 Second Max Rep Deadlifts at 40+%

*Score is total reps

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If you had an easy time last week, increase the load 2-5%.  Keep in mind you are getting less rest between  EMOMs

Part 2 (Optional)

Compile 1 Minute in each position:

L-Hold

Plank

Hollow Rocks

Tuesday – June 28

10 Minutes to Find:

3 Rep Max Hang Power Clean

4 Minute rest, then

4-6-8-10-8-6-4

Power Cleans

Front Squats

*20 Double Unders after each round

*16 Minute Cap

*There is no RX.  Barbell should be heavy.  70+% of your 3 rep max from above.

Monday – June 27

Part 1:

For Time:

35 Strict Press (at your 7 rep max weight)

*Rest at least one minute after the bar touches the ground

*18 Minute Cap

*If you broke 8 minutes last  week, increase weight 5-10# 5-10#

Part 2:

9 Minute AMRAP

12 Burpee Toes to Bar

200 M Run

Part 3:

1 Set

Max Rep Strict Press

*If you scored 20+ reps last week, increase weight 5-10#

Saturday June 5

IIn Teams of 2 (1 working/1 resting)

12 Minute AMRAP

Buy in 800 M Run (each partner runs 200 M at a time, relay style)

then

9 Sumo Deadlift High Pull (75/55)

6 Bar Hops

3 Burpees

*I go, you go style.  One partner must complete a round then tag their partner in to do the same.  Back and forth.

6 Minute Rest, then

12 Minute AMRAP

Buy in 800 M Run (each partner runs 200 M at a time, relay style)

then

9 KB Swings (53/35)

6 Push Ups

3 Box Jumps (24/20)

*I go, you go style.  One partner must complete a round then tag their partner in to do the same.  Back and forth.

Thursday – June 23

Part 1:

5 Minute EMOM

3 Deadlifts @70+%

2 Minute Rest

5 Minute EMOM 

2 Deadlifts @80%

2 Minute Rest

5 Minute EMOM

2 Deadlifts @85+%

2 Minute Rest

2 Minute EMOM

20 Seconds Max Rep Deadlift @40+%

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If these loads felt easy last week, increase the weight.  

Part 2:

200 M Farmer Carry (As heavy as possible – each hand)

Part 3 (Optional):

4 sets

5 Seated Strict KB Press – Each arm – as heavy as possible

Wednesday – June 22

3 Rounds 

3 Minutes to Complete:

200 M run

10 Box Jump Overs (24/20)

15 KB Swings (53/35)

Max Rep Sit Ups

1 Minute Rest, then

3 Minutes to Complete:

200 M Run

10 Box Jump Overs (24/20)

15 KB Swings (53/35)

Max Rep Push Ups

1 Minute Rest

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You will have 2 scores.  Total sit ups and total push ups.