Thursday 6/20
Workout
For time-
40 Wall balls
25 Power snatch
40 Burpees
25 Box jumps
40 Thrusters
25 Cal row
40 KBS
25 front rack lunges
40 sit-ups
Rx 75/55#
Rx+ 95/65#
Wednesday 6/19
Strength
Workout of the day
12 mins both on the minute
5 Strict pullup + 10push ups(scale numbers as needed
“Legs & Lungs”
1 mile run
250m row
800m run
500m row
400m run
750m row
200m run
1k row
Tuesday 6/18
Workout of the day
25 min time cap-
Powerlifting day
Lift 50,000/40,000 pounds(choose your weights and accumulate the weight. Scale pounds to 30,000/20,000 if your mex deadlift is under 295/195
Deadlift
Bench
Squat
Friday 6/14
Workout of the day
Alternating OTM for 25 minutes-
Work :45 seconds, rest :15 seconds
Push ups
Renegade rows(no push ups)
T2B
DB push press
Alternating v-ups
Rx 40/25#
Rx+ 50/35#
Thursday 6/13
Workout of the day
3 Rounds
10 Thrusters
10 bar facing burpees
Then…
Row 1000m or bike 1.5 miles
Then…
3 Rounds-
10 Front rack lunges
15 KBS 53/35#
Rx 95/65#
Skill work:
Rope climb
Workout of the day
For time-
Run 800m
15 Pull-ups
25 Box jumps
15 Pull-ups
Run 800m
Rx+ C2B
Tuesday 6/11
Workout of the day
Partner Linda”(each partner does 10-1 of each movement. One person works while the other rests/spots)
10-1 of:
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
*scale weight as needed
Monday 6/10
Strength
Strict press
5×8
60%,65%,70%,75%,75%
Workout of the day
14 min amrap-
28 Du
14 DB snatch
7 Strict HSPU
Rx 50/35#
Rx+ 60/40#
Friday 6/7
Workout of the day
Partner workout
14 Rounds Alternating-
10/8 Cal Bike
10 T2B
15 push ups