Monday – 06/21/21:
Strength:
Every 90s x6 shoulder press
4-3-2-1-1-1
75-80-85-90-95%-max!
“Front Burner”
For Time: (14min cap)
20 Front Squats 135 / 95 lb
20 Lateral Barbell Burpees
20 Push Presses 135 / 95 lb
20 Lateral Barbell Burpees
20 Thrusters 135 / 95 lb
*barbell weight is doable in at LEAST 5’s. Watch for jerks.
Tuesday – 06/22/21:
“John Deere”
For time (30min cap)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry 50 / 35 lb ‘s
21-15-9:
Row Calories
Bike Calories
*row pace goal 1000/850+ cal. Bike pace goal 60/55rpm+. Farmers carry goal sub 2:30.
Wednesday – 06/23/21:
“Run It Back”
On the 4:00 x 6 Rounds:
12 Pull-Ups
21 Kettlebell Swings 55 / 35 lb
400 Meter Run
*Score is total working time. Pullup & KB goal is unbroken. Mod banded pull-ups. Run goal is sub 2:00. Goal is to have about 60s of rest each round. Mod run distance if time cap is being hit.
Thursday – 06/24/21:
“Free Solo”
AMRAP 25
Teams of 2
5 rope climbs
50’ synchro DB Front rack lunges (50/35)
50’ Handstand walk (25’ increments)
*Climbs & walks may be partitioned as desired. ONE DB is held in each persons front rack. Mod 3x rope pull-ups OR 2x up downs. Mod 4 wall walks for each 25’ handstand walk. Lunges are done in 25’ increments.
Friday – 06/25/21:
Primer:
Every 90s x5
2 Power snatch + 2 OHS
*focus on landing in squat stance on pwr snatches & going right into OHS w/out moving feet.
“Chunky Monkey”
For Time: (18min cap)
9-8-7:
Power Snatches
Overhead Squats
30/25 Calorie Assault Bike
6-5-4:
Power Snatches
Overhead Squats
30/25 Calorie Assault Bike
3-2-1:
Power Snatches
Overhead Squats
Barbell: 115 / 85 lb
*each BB movement is doable unbroken especially OHS. Bike pace goal 60/55+ rpm.
Saturday – 06/26/21:
“Turf Toe”
For Time:
15 Power Clean and Jerks 155 / 105 lb
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks 155 / 105 lb