Wednesday, June 20th

A) Deadlift Emom:
12 Min Emom
min 1-4) 5 DL @ 55%
min 5-8) 4 DL @ 65 %
min 9-12) 3 DL @ 75%

B) For Time: (20 min Time Cap)
400m Run
12 Snatch @ 60%
12 Bar Facing Burpee
400m Run
10 Snatch @ 70%
10 Bar Facing Burpee
400m Run
8 Snatch @ 80%
8 Bar Facing Burpee

Tuesday, June 19th

A) 3 Push Press + 1 Split Jerk: (15 min)
3×3
build

B1) Strict Ring Dip/Box Dip: (10 min cap)
3xME
B2) Weighted Plank:
3x :90
short time cap, less rest time in between sets

C) “Fran” (10 min cap)
21-15-9:
Thrusters (95/65)
Pullups

Monday, June 18th

A) Back Rack Lunge: (12 min cap)
4×8 ea leg

Build in Weight, however, pay attention to the shorter time limit, so choose weights appropriatly

B) 3 Rounds For Time:
100 DU/200 SU
12 T2B
20 Power Clean (45%-50% 1RM Clean)

Saturday, June 16th

A) 2 Hang Snatch + 3 OHS:
12 Min to find heaviest set

B) For Time: in pairs (30:00 CAP)
100 Goblet Squats (70/53)
80 Sumo DL High Pull (95/65)
200 DU/400 SU
60 Push Press (95/65)
40 C2B/Pull-up

* Workout starts with a 200m run as a team and EVERY 5 MIN = 200M RUN AS TEAM*

SPLIT REPS EVENLY.
1 WORK/1 REST

Friday, June 15th

A) Back Squat: (12 Min Cap)
8@60%
6@65%
5@70%
ME@50%

B) “Grace”
For Time: (10 min Cap)
30 Clean & Jerk (135/95)

C1) Ring Row: (15 min cap) 3xME (feet on box if possible)
C2) Push-up: 3 x ME

Thursday, June 14th

A) 3 Rounds NFT:
8-12 strict c2b/pull-up
8-12 strict ring dips

B) 3 Rounds NFT:
30-50 shoulder taps
1:00 Plank
30-60 sec Hollow Hold
rest

Try to go through all 3 without resting then take a good break after the hollow holds

(24 min cap for A and B)

C) Complex: 4 rounds
2 Hang Snatch
+
1 Snatch
+
4 Hang Snatch Pull

Wednesday, June 13th

A) Deadlift: (15 min cap)
4×8

*Build in weight. Start at 55% and go from there. The minimum weight is 55% *

B) 16 Min EMOM:
1) 15/12 Cals on rower
2) 40 sec Burpee Box Jump Over
3) 15 Wallballs
4) 12 Russian Twist (ea side)

Tuesday, June 12th

A) Tempo Front Squat: (16 min cap)
3×4 @ 70%
2×3 @ 75%

Tempo: 40X1

B) 14 Min AMRAP:
200m Run
10 OHS (115/80)
12 Power Cleans (115/80)
10 T2B/K2C
75 Du/150 SU

Monday, June 11th

A1) SA KB Strict Press:
3×5 ea arm

A2) KB Farmers Carry:
3xDown and back gym

12:00 to finish, stay light.

B) Split Jerk:
12 min to find heavy single

C) 6 Min AMRAP:
16 Lunge Jumps
16 Sit-ups

Saturday, June 9th

A1) SA DB Strict Press:
3×5 ea arm

A2) SA DB Bent over Row:
3×5 ea arm

B)18 Min AMRAP:
12/10 Cal Row
6 Burpee over Rower
12 KB Front Rack Lunge
6 Ring Dips
Run 200m as team

1 work/1 rest

athletes switch every movement, and run together.

A1 – row
A2 – burpee
A1- FR Lunge
A2- Dips
A1&A2 run
A2-Row
A1-Burpee

**Run counts as 1 rep**