Monday June 3 - Saturday June 8, 2024

Monday June 3

 

Part A

 

5 sets (every 3:00):

10 Hang Power Cleans (Build up to 65% of 1RM Clean)

 

Part B

 

3 Rounds

30 Overhead Squats (95/65)*

30/24 Calorie Air Bike/Row

*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

 

Tuesday June 4

 

Part A

 

30 sec on : 30 sec off x 5 rounds, for max reps of your most challenging level

 

Level 1: single-unders

Level 2: double-unders

Level 3: crossover singles

Level 4: crossover doubles

 

Part B

 

20:00 AMRAP

20/16 Calorie Row

20 Deficit Push Ups (4in/2in)

20 GHDs (or V-Ups)

 

Wednesday June 5

 

Part A

 

Front Squat 

 

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

 

Part B

 

15-10-5

Deadlift (225/155)

Shuttle Run (50ft)

-into-

15 Wall Walks

-into-

5-10-15

Deadlift (225/155)

Shuttle Run (50ft)

 

Thursday June 6

 

Part A

 

Shoulder Press:

 

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

 

Part B

 

5 Rounds

21 Kettlebell Swings (53/35)

21 Wall Balls (20/14)

42 Crossover Single Unders

 

Friday June 7

 

Part A

 

3 Rounds

 

10 Reverse Grip Dumbbell Bench Press

10 Seated Chest Fly with DBs

12 Single DB Double Head Curl

 

Part B

 

21-18-15

Dumbbell Bench Press (50s/35s)

Chest to Bar Pull Ups

-into-

12-9-6

Dumbbell Bench Press (50s/35s)

9-6-3

Bar Muscle Ups (Burpee Pull Up)

 

Saturday June 8

 

Teams of 3

25 Minute AMRAP

Partner 1: 400m Run

Partner 2: AMRAP

5 Power Cleans @ 185/125

8 Burpee Box Get Overs @ 30/24

Partner 3: Rest

* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)