Wednesday, June 17th

A) Power Clean 3 x 1 @ 90% of 1RM

B) Back Squat 3 x 3 @ 90% of 3RM

C) Every 90 seconds for 6 total sets
5 Hang Power Cleans @ 60-70% of your 1RM
5 Shoulder to Overhead (same weight)

D) 2 rounds of
Side Planks x 45 seconds each side
Hollow Holds x 45 seconds

Tuesday, June 16th

A1) Strict Pull-ups 4 x ME
A2) Front Rack Walking Lunge 4 x 12

B) 10 minute AMRAP steady pace
250m Row
10 Push-up
15 Russian Swing

rest 2 minutes between amraps

C) 10 minute AMRAP steady pace
Run 200m
8 Burpees
12 Wallballs

Can start with either B or C

Monday, June 15th

A) Deadlift 3 x 1 @ 90% of 1RM

B) Push Press 3 x 5 @ 90% of 5RM

C) 4 x 3 Min AMRAP w/2min rest between
5 Thrusters (115/75)
6 Toe to Bar
7 Box Jumps (24/20)

Saturday, June 13th

A) 8 minute easy pace
30 Double Unders or 60 Singles
12 Walking Lunges
10 Russian KB Swings
6 Toe to Bar/K2C

B) 18 minute AMRAP
In Pairs
1) Running 400m
2) AMRAP
6 Hang Power Snatch (95/65)
8 Burpee Box Jumps
20 Walking Lunges
Switch when partner gets back from run.
For continuous count of total rounds take over where partner left off.

Friday, June 12th

A) Power Clean 3,3,1,1,1 @ 85,90,95,2 sets 100% of 1RM

B) Front Squat 4 x 4 Heavy

C) 9 minute AMRAP
9 Shoulder to Overhead
9 Chest to Bar Pull-ups or Pull-ups
18 Walking Lunges

Thursday, June 11th

A1) Turkish Get-ups 4 x 2 each arm
A2) Strict Toe 2 Bar/Knee to Chest 4 x 10
200m Run
50 KB Swing (53/35)
200m Run
40 HR Push-ups
200m Run
30 Front Squat (95/65)
200m Run
18 minute time-cap

Wednesday, June 10th

A) EMOM 7
3 Power Snatch

B) 20 Minute Aerobic Pace
400m Run
30 seconds Handstand Holds/shoulder taps
10 Box Jumps
10 Ring Rows

Tuesday, June 9th

A) Back Squat 5,3,2,2,2 @ 80,85,90, 2×100% of 3RM

B) 6 Minute AMRAP
Strict Pull-ups (must lower yourself down each rep)

C) 5 rounds for time
5 Deadlifts (185/115)
10 Wallballs
30 Double Unders (75 Singles)
11 minute time-cap

Monday, June 8th

A) Push Press build to 3 x 3 @ 100 to 105% of 5RM

B) 5 minute AMRAP
5 Hang Power Clean (135/95)
5 Burpee Bar Hop

C) Row or Run easy 8 minutes

Saturday, June 6th

A) EMOM 10
Odd – 4 Front Squat
Even – 5-8 Chin-ups

B) Deck of Cards
Hearts) Row 250m or Run 200m
Diamonds) Burpees
Clubs) Toe to Bar/Knee to Chest/Sit-ups
Spades) KB Swings

1st Joker – 50 Push-ups
2nd Joker – 50 OH Walking Lunges or Walking Lunges
In Groups of 2 or 3