Monday, June 1st
Strength: 10 Minutes
4 Rounds – 2:30 Each
12 Romanian Deadlift
12 Russian Step Up
Workout: For Time – 13 Minute Cap
Option A
3 Rounds
25/20 Calorie Row
20 Alternating Dumbbell Hang Clean (70/50)
15 Box Jump (24/20)
Option B
3 Rounds
25/20 Calorie Row
20 Alternating Dumbbell Hang Clean (50/35)
15 Box Jump (24/20)
Option C
3 Rounds
20/16 Calorie Row
14 Alternating Dumbbell Hang Clean (35/20)
10 Box Step Up
Tuesday, June 2nd
Workout: Each Round for Time – 20 Minutes
Option A
10 Rounds – 2:00 Each – Alternate Between
50 Double Under
9 Handstand Push Up
5 Power Snatch (115/75)
15 AbMat Situp
Option B
10 Rounds – 2:00 Each – Alternate Between
50 Double Under
6 Handstand Push Up / 6 Pike Push Up
5 Power Snatch (75/55)
15 AbMat Situp
Option C
10 Rounds – 2:00 Each – Alternate Between
35 Single Under
6 Dumbbell Press (35/20)
5 Power Snatch (45/35)
10 AbMat Situp
Cashout: Not for Time
1 Mile Run or 2000m Row
Wednesday, June 3rd
Strength: 16 Minutes
5 x 5 Back Squat @ 60%
Rest 2:00 between sets.
Workout: As Many Rounds as Possible in 10 Minutes
Option A
3 Wall Ball (20/14)
3 Deadlift (185/135)
Increase by 3 Reps each round.
Option B
3 Wall Ball (14/10)
3 Deadlift (155/105)
Increase by 3 Reps each round.
Option C
3 Wall Ball (10/8)
3 Deadlift (95/65)
Increase by 3 Reps each round.
Thursday, June 4th
Workout: Each Round for Time – 18 Minutes
6 Rounds – 3:00 Each
400m Run
8/6 Calorie Row/Bike
Rest
Adjust distance/calories as needed.
Cashout:
40 Strict Pull Up
60-80 V-Up / Tuck Crunch
Partition as desired.
Friday, June 5th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
5 x 1 Three Position Snatch @ 70%
Workout: For Time – 12 Minute Cap
10 Rounds
6 Alternating Dumbbell Snatch
8 Push Up
10 Air Squat
Saturday, June 6th
Workout: For Time – Partner
3 Rounds
800m Partner Run
30 Bar Facing Burpee
40 Thruster (95/65)
50 Toes to Bar
Scale as needed.