Monday – 6/14/21:
Squat primer:
EMOM x6
1 pause back squat + 1 back squat @65%
5s pause, stand up fast!
“Teardrop”
AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row
*mod plate hops. Row pace goal is sub 2:00.
Tuesday – 6/15/21:
“Play It Again” (in class)
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95 / 65 lb
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks 135 / 95 lb
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks 185 / 135 lb
Time Remaining: Max Calorie Assault Bike
*mod banded pull-ups/jumping bar MU. Power clean & jerk weight should be UB, 3 sets or less, fast singles respectively. Score is total number of calories. Goal is to have at least 1min, 2min, 3min on the bike.
Wednesday – 6/16/21:
“Go Fetch”
For Time: (35min cap)
50 Wallballs 20 / 14 lb
800m Run
50 Alt DB Power Snatches 50 / 35 lb
800m Run
50 Alt DB Power Snatches 50 / 35 lb
800m Run
50 Wallballs 20 / 14 lb
*Wallballs doable in at least 10’s. Goal is to use Rx Wallball regardless of height. Run goal is sub 4:30. Snatches doable in at least 10’s.
Thursday – 6/17/21:
“Lift off”
Teams of 2
AMRAP 30
10 25’ team shuttle runs (down/back =1)
40 ring rows
10 team shuttle runs
50 HRPU
10 team shuttle runs
60 burpees
*partners run together. One works, one rests on non-running. May split reps as desired. Mod knee HRPU.
Mobilize:
Barbell quad smash
Couch stretch
Friday – 6/18/21:
Strength:
E2MOM x5 Back squat
4-3-2-1-1
75-80-90-95%-max!
*go over spotting/bailing.
“Bunions”
AMRAP 15
27 Deadlifts, 27 Toes To Bar, 27/22 Calorie Row
21 Deadlifts, 21 Toes To Bar, 27/22 Calorie Row
15 Deadlifts, 15 Toes To Bar, 27/22 Calorie Row
9 Deadlifts, 9 Toes To Bar, 27/22 Calorie Row
Barbell – 205 / 145 lb
*Get as far as possible. Score is rounds + reps. Deadlift are doable in at least 5’s, no singles. TTB doable in at least 5’s, no singles. Mod kipping leg raise. Row pace 1000/850+ cal/hr.
Saturday – 6/19/21: 
“Adderall”
AMRAP 10:
1 Mile Run
Max Clean and Jerks 135 / 95 lb
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches 115 / 85 lb
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters 95 / 65 lb