Workouts for the Week June 19th – 25th

Monday, June 19th

Workout

“Tiff”

As Many Rounds as Possible in 25 Minutes

1.5 Mile Run

-then-

11 Chest to Bar Pullups

7 Hang Squat Cleans (155/105)

7 Shoulder to Overhead

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Workout Notes: No better way to start the week than honoring the fallen.  Find a weight you can do in at least 2 sets on the cleans and the jerks without taking huge breaks.  Pace the mile as there is some serious work to be done once you get back to the gym.

Tuesday, June 20th

Strength – 15 Minutes

Find a Heavy Snatch for the Day from the Hang Position

Workout

21-18-15-12-9-6-3

Calorie Row

Wall Balls

Workout Notes: For today’s strength its all about working under the bar.  Focus on speed getting under the snatch vs how heavy you can go.  If this is challenging for you stay light and get as many squat snatch reps in as you can in the 15 minutes.  For today’s workout our pace should be up tempo…try to go unbroken on the wall balls and don’t fall asleep on the rower.

Wednesday, June 21st

Strength

Back Squat 10×3@ 75%

Workout

3 Rounds for Time

10 Handstand Pushups (3 wall walks)

30 Double Unders (50 singles)

400m Run

Workout Notes: If you need to scale the handstand push ups be sure to note today’s scaled option.  Ideally nose and toes will touch the wall but get as close as possible/you feel comfortable.  The double unders should be quick so don’t spend over 2 minutes on 30 doubles…if it takes longer than that to complete them scale to singles.

Thursday, June 22nd

10 Rounds

1 Minute of work, 2 minutes of Rest

3 Thrusters (185/125)

60yd Sprint

Max Effort Toes to Bar

*Score is total Toes to Bar Completed over the 10 Rounds

Workout Notes:  You have one minute to do the thrusters, do the run then whatever seconds you have left you will be doing toes to bar or knee tucks.  This is followed by 2 minutes of rest so it should be BALLS TO THE WALL when you are working.  Keep track of your toes to bar/knee tucks for today’s score.  No jerking the thruster, whatever weight you go with it needs to be a press at the top..

Friday, June 23rd

Strength

10 Minutes to find a 3 Rep Max Deadlift

Workout

As Many Rounds as Possible in 8 Minutes

5 Deadlifts (225/155)

20 Pushups

Workout Notes: Short amount of time to acquire several attempts at the 3 Rep Max.  Coaches will give you time to build a good warm up base before starting the clock…be efficient and make smart jumps as you progress.  The workout should be a weight you can do unbroken…this should be fast without much break…rest when you’re finished 😊

Saturday, June 25th

As Many Rounds as Possible in 16 Minutes

200m Run

10 KB Snatch (1.5/1)

10 Goblet Squats

Workout Notes: The Snatches should be done 5 on the left then 5 on the right and from the hang position.  Earn those weekend cheat meals!