Workouts for the Week of June 12th-17th

Monday, June 12th

Strength

Every 2 Minutes for 12 Minutes complete the following complex:

1 Hang Snatch

1 Full Snatch

 

Workout

8 Minute Ladder

2-4-6-8-10-etc

Power Snatch (135/95)

Handstand Pushups

Workout Notes: For today’s strength these do not have to be strung together, but if you are partnered with someone you should complete both snatches before the other person goes.  The every 2 minutes is more of a reference than it is a requirement…use this time to focus on hitting these snatches with a little bit of an elevated heart rate.  For today’s workout make sure you choose a weight and push-up option that will all you to keep moving the entire 8 minutes, breaks should be short and minimal with no misses on the snatches.

 

Tuesday, June 13th

Strength

Back Squat

3 x 80%, 3 x 85%, 3 x 90%

 

Workout

As Many Rounds as Possible in 10 Minutes

12 Alternating Pistols

24 Abmat Situps

36 Double Unders (50 singles)

Workout Notes: Pistols can be scaled to the rig, using a band, using a box, etc.  10 Minutes of Bodyweight fun, don’t come out too hot or it will be a long 10 minutes, find a pace you can maintain and stay consistent till the end!

 

Wednesday, June 14th

Workout

With a Partner – 35 min cap

1 Mile Run (Scaled: 800m Run)

40 Clean and Jerks (185/135)

60 Chest to Bar Pullups

1 Mile Run (Scaled: 800m Run)

Workout Notes: Long and strong!  You have the option to scale the run to 800m, and if you are not back out the door at the 30 Minute Mark you will need to scale the run to 800m.  This should be a challenging weight for clean and jerks but not something we are failing.  Good luck and enjoy the heat!

 

Thursday, June 15th

6 Rounds for Time

3 Overhead Squats (165/115)

200m Run

1 Rope Climb (6 dips)

Workout Notes: Squat snatching your first rep is fine or feel free to clean the weight and take it over head from the back rack.  For the Rope Climbs, touching the green chain at the top of the rope is a good rep…be aware of your surroundings on the way down.  Ropes are first come first serve as you come in from the run.  Who doesn’t love rope climbing after back to back days of running? 😊

 

Friday, June 16th

Every 90 Seconds for 12 Minutes complete

1 Clean and Jerk

 

Workout

For Time:

40 Burpees

40 Toes to Bar (60 knee tucks)

40 KB Swings (2/1.5)

Workout Notes: Another strength portion with time requirements to keep you on task.  Keep climbing over the course of the 12 minutes or settle in to a heavier weight for the duration.  For today’s workout…the toes to bar should not be done in singles!  Pick and option you can move though proficiently…if the last few reps are singles that’s fine.  Going heavy with the KB, make sure this is something you can do several reps in a row or scale back to a lighter bell.

 

Saturday, June 17th

For Time with a Partner

80 Calorie Row

80 Deadlifts (135/95)

60 Calorie Row

60 Front Squats (135/95)

40 Calorie Row

40 Thrusters (135/95)

Workout Notes:  Good bye legs…thankfully you will have all day Sunday to recover!  Partner up and share the sting.