Monday, June 2nd
Strength: 12 Minutes
8 Rounds – 1:30 Each
3-5 Alternating Dumbbell Floor Press Complex
OR
8 Rounds – 1:30 Each
3-5 Alternating Incline Dumbbell Press Complex
Workout: As Many Rounds as Possible in 13 Minutes
Option A:
40 Double Under
20 Alternating Dumbbell Snatch (50/35)
15 Target Burpee
Option B:
30 Double Under / Attempt
20 Alternating Dumbbell Snatch (35/20)
10 Target Burpee
Option C:
40 Single Under
20 Alternating Dumbbell Hang Snatch (35/20)
10 Burpee
GOAL: Press / Muscular Endurance
Tuesday, June 3rd
Strength: 12 Minutes
5 Front Squat @ 60%
5 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
3 Front Squat @ 78%
Workout: For Time – 12 Minute Cap
Option A:
21-15-9
Suitcase Step Up Over (50/35, 20)
Thruster (75/55)
400m Run
Option B:
21-15-9
Suitcase Step Up Over (35/20, 20)
Thruster (65/45)
400m Run
Option C:
21-15-9
Step Up Over (20/16)
Thruster (45/35)
200m Run
GOAL: Squat Strength / Lower Body Conditioning
Wednesday, June 4th
Strength: 12 Minutes
Find a 3 Rep Max Shoulder Press
Workout: For Time – 15 Minute Cap
Option A:
4 Rounds
10 Power Clean (155/105)
10 Strict Pull Up (RX+ – Strict Chest to Bar Pull Up)
Option B:
4 Rounds
10 Power Clean (135/85)
10 Assisted Strict Pull Up
Option C:
4 Rounds
10 Power Clean (65/55)
8 Ring Row
GOAL: Strength / Pulling Strength
Thursday, June 5th
Workout: Every Minute on the Minute for 40 Minutes
Option A:
Minute 1: 15/12 Calorie Row
Minute 2: 8 Devil Press (50/35)
Minute 2: 15/12 Calorie Bike
Minute 4: Rest
Option B:
Minute 1: 12/10 Calorie Row
Minute 2: 8 Devil Press (35/20)
Minute 2: 12/10 Calorie Bike
Minute 4: Rest
Option C:
Minute 1: 10/8 Calorie Row
Minute 2: 4 Devil Press (35/20)
Minute 2: 10/8 Calorie Bike
Minute 4: Rest
GOAL: Strength and Conditioning
Friday, June 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
3-4 Sets
6 Shoulder Press
10 Push Press
Rest 1:30 between sets.
Workout: As Many Rounds as Possible in 16 Minutes
Option A:
20 Box Jump Over (24/20)
20 Toes to Bar
10 Power Snatch (115/75)
Option B:
20 Box Jump Over (24/20)
20 Toes to Bar
10 Power Snatch (95/65)
Option C:
20 Plate Jump / Low Box Jump
20 Hanging Knee Raise
10 Hang Snatch (75/55 or 45/35)
GOAL: Pressing Volume / Core & Hip Strength
Saturday, June 7th
Workout: As Many Rounds as Possible in 27 Minutes – Partner
Option A:
Buy In: 1 Mile Run (Panera Loop)
-Into-
4 Handstand Push Up
4 Deadlift (225/155)
9/7 Bike Calorie
Increase Push Up and Deadlift by 4 reps each round.
Option B:
Buy In: 1000m Run
-Into-
4 Box Pike Push Up
4 Deadlift (185/135)
7/5 Bike Calorie
Increase Push Up and Deadlift by 4 reps each round.
Option C:
Buy In: 800m Run
-Into-
4 Elevated Push Up
4 Deadlift (135/95)
7/5 Bike Calorie
Increase Push Up and Deadlift by 4 reps each round.
GOAL: Team Workout