Monday, June 16th
Strength: 10 Minutes
8 x 5 Shoulder Press @ 50-60%
Workout: As Many Rounds as Possible in 13 Minutes
Option A:
60 Double Under
10 Toes to Bar
3 Wall Walk
Option B:
40-60 Double Under
10 Swinging Leg Raise
3 Half Wall Walk
Option C:
60-80 Single Under
10 Knee Tuck
3-5 Inchworm Push Up
GOAL: Shoulder Volume / Upper Body Conditioning
Tuesday, June 17th
Workout: For Time – 12 Minute Cap
Option A:
10-1 Deadlift (185/135, RX+ 225/155)
10-1 Goblet Squat (70/53)
10-1 Box Jump (24/20)
Option B:
10-1 Deadlift (135/95)
10-1 Goblet Squat (53/35)
10-1 Box Jump (24/20)
Option C:
10-1 Deadlift (60%)
10-1 Goblet Squat (26/18)
10-1 Low Box Jump/Plate Hop
Cashout:
1 Mile Run
OR
100 Abmat Situp
15 Push Up each break
GOAL: Lower Body Strength Endurance / Cardio or Core
Wednesday, June 18th
Gymnastics: Every Minute on the Minute for 8 Minutes
Option A
3 Bar Muscle Up or 6 Chest to Bar Pull Up
Option B
3-6 Strict Pull Up
Option C
3-6 Band Assisted Strict Chin Up
Workout: For Total Reps – 15 Minutes
Option A:
5 Rounds
1:00 Max Machine Calories
1:00 Alternating Dumbbell Hang Clean & Jerk (50/35)
1:00 Rest
Option B:
5 Rounds
1:00 Max Machine Calories
1:00 Alternating Dumbbell Hang Clean & Jerk (35/20)
1:00 Rest
Option C:
5 Rounds
1:00 Max Machine Calories
1:00 Alternating Dumbbell Hang Clean & Jerk (25/15)
1:00 Rest
GOAL: Upper Body Pulling / Aerobic Conditioning
Thursday, June 19th
Strength: 10 Minutes
Find a Heavy 2 Rep Power Clean
Workout: For Time – 15 Minute Cap
Option A:
0:00-7:00
21-15-9
Front Squat (115/75)
Burpee Over Bar
7:00-15:00
4 Rounds
200m Run
1:00 Rest
Option B:
0:00-7:00
21-15-9
Front Squat (95/65)
Burpee Over Bar
7:00-15:00
4 Rounds
200m Run
1:00 Rest
Option C:
0:00-7:00
21-15-9
Front Squat (45/35)
Burpee Step Over Bar
7:00-15:00
4 Rounds
100m Run or 1:00 Bike/Row
1:00 Rest
GOAL: Pulling Power / Stamina
Friday, June 20th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
Find a 1 RM Shoulder Press
Workout: For Time – 11 Minute Cap
Option A
4 Rounds
9 Strict Handstand Push Up
15/12 Calorie Row
21 Abmat Sit Up
Option B
4 Rounds
9 Handstand Push Up/Box Pike Push Up
15/12 Calorie Row
21 Abmat Sit Up
Option C
4 Rounds
18 Push Up
15/12 Calorie Row
21 Abmat Sit Up
GOAL: Re-Test / Stamina
Saturday, June 21st
Workout: For Time – With a Partner
Option A:
2 Mile Partner Run
100/85 Assault Bike Calories
80 Chest to Bar Pull Up
50 Squat Clean Thruster (155/105)
Option B:
1 Mile Partner Run
80/60 Calorie Bike or Row
80 Pull Up
50 Squat Clean Thruster (135/95)
Option C:
1 Mile Partner Run
80/60 Calorie Bike or Row
80 Ring Row
50 Squat Clean Thruster (95/65)
GOAL: Partner Workout