Workouts for the Week June 4th – 9th

Monday, June 4th

Workout

Every 2 Minutes for 10 Rounds

36 Double Unders (50 singles)

9 Toes to Bar (9 abmat situps)

3 Power Cleans (185/135)

 

!Cash out!

4 Rounds

10 V-Ups

10 Hollow Rocks

20 sec Superman Hold

20 sec Hollow Holds

 

Tuesday, June 5th

Conditioning

16 Minutes

3 Tire Flips

1 Sled Sprint (down and back)

*partner up on the tires and rest going in to the sleds

 

Workout

3 Rounds

30/20 Calorie Row

25 Wall Balls

20 Single Arm Hang Clean and Jerk (50/35) 10 Right/10 Left

 

Wednesday, June 6th

Strength

4×3 Strict Press

3×2 Push Press

3×2 Push Jerks

*Heavy as possible, climbing as you go

 

Workout

21-15-9

Deadlifts (225/155)

*400m Run after each set

-Courtesy of CFNE

 

Thursday, June 7th

Workout

“Jacked Cindy”

5 Rounds of Cindy

30 Overhead Squats

1000m Row

*Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

 

Friday, June 8th

Back Squat

5-4-3-2-1

OR

4 Rounds

Reverse Lunge Left + Reverse Lunge Right + 1 KB Swing (hold the KB during the lunges)

1 Minute Plank after each Round

 

Workout

9-15-21

Handstand Pushups (10-20-30 Pushups)

DB Box Step Overs (50/35 to a 24/20in box)

*just like a box jump over you don’t need to extend at the top on these

 

Saturday, June 9th

Teams of 3

60 Calorie Row + 60 Power Snatch + 60 Thrusters (95/65)

45 Calorie Row + 45 Power Snatch + 45 Thrusters (115/75)

30 Calorie Row + 30 Power Snatch + 30 Thrusters (135/95)

15 Calorie Row + 15 Power Snatch + 15 Thrusters (155/105)

*One bar per team if possible