Monday, June 22nd
Workout: As Many Rounds as Possible in 25 Minutes
5 Burpee
5 Deadlift (A: 185/135 / B: 155/105 / C: 115/75)
400m Run
Increase burpee and deadlift by 5 reps each round.
Tuesday, June 23rd
Workout: As Many Rounds as Possible in 12 Minutes
15 Box Jump Over (24/20)
9 Toes to Bar / Swinging Leg Raise / Knee Tuck
Rest :30
Gymnastics: Every Minute on the Minute for 10 Minutes
6-10 Push Up
1-3 Bar Muscle Up / Chest to Bar Pull Up / Pull Up / Jumping Pull Up / Ring Row
Wednesday, June 24th
Strength: 10 Minutes
5 Rounds – 2:00 Each
6 Alternating Back Rack Lunge @ RPE 8/10
Workout: For Time – 15 Minute Cap
Option A
21-15-9
Front Squat (95/65)
Row Calorie
21-15-9
Wall Ball (20/14)
Assault Bike Calorie
Option B
21-15-9
Front Squat (75/55)
Row Calorie
21-15-9
Wall Ball (14/10)
Assault Bike Calorie
Option C
18-12-9
Front Squat (45/35)
Row Calorie
18-12-9
Wall Ball
Assault Bike Calorie
Thursday, June 25th
Strength: 12 Minutes
4 x 4 Push Press @ 85%
Rest 2:00 between sets.
Benchmark Workout: “Annie” – For Time
Option A
50-40-30-20-10
Double Under
Sit Up
Option B/C
50-40-30-20-10: Single / Double Under
35-25-15-10-5: Sit Up
Friday, June 26th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
5 x 5 Strict Chin Up
Rest 1:30-2:00 between sets.
Workout: For Time
Option A
10-20-30
Calorie Row
Handstand Push Up (RX+ Deficit Handstand Push Up)
Option B/C
10-20-30
Calorie Row
Dumbbell Deficit Push Up / Pike Push Up / Hand Release Push Up
Saturday, June 27th
Workout: For Time – Partner
5 Rounds
400m Partner Run
16 Power Clean
12 Synchro Bar Facing Burpee
RD1: 135/95
RD2: 155/105
RD3: 185/125
RD4: 205/145
RD5: 225/155
Scale as needed to increase weight each round.