Monday, June 23rd
Workout: As Many Reps as Possible – 26 Minutes
Option A:
AMRAP 10
15 Wall Ball (20/14)
9 Power Clean (135/95, RX+ 155/105)
Rest 2:00
AMRAP 8
9 Wall Ball (20/14)
6 Hang Power Clean (95/65, RX+ 135/95)
Rest 2:00
AMRAP 6
15 Air Squat
9 Kettlebell Swing (53/35, RX+ 70/53)
Option B:
AMRAP 10
15 Wall Ball (16/12)
9 Power Clean (115/75)
Rest 2:00
AMRAP 8
9 Wall Ball (16/12)
6 Hang Power Clean (75/55)
Rest 2:00
AMRAP 6
15 Air Squat
9 Kettlebell Swing (44/26)
Option C:
AMRAP 10
15 Wall Ball (10/8)
9 Power Clean (65/45)
Rest 2:00
AMRAP 8
9 Wall Ball (10/8)
6 Hang Power Clean (65/45)
Rest 2:00
AMRAP 6
15 Air Squat
9 Kettlebell Swing (26/18)
GOAL: Strength Endurance
Tuesday, June 24th
Conditioning: 12 Minutes
Every Minute on the Minute for 12 Minutes
Minute 1: Max Calorie Bike/Ski/Row in :45
Minute 2: 6 Devil Press
Workout: For Time – 13 Minute Cap
Option A:
6 Rounds
10 Alternating Dumbbell Snatch (50/35)
10 Burpee
10 V-Up
Option B:
6 Rounds
10 Alternating Dumbbell Snatch (35/20)
10 Burpee
10 V-Up / Tuck Up
Option C:
6 Rounds
8 Alternating Dumbbell Snatch (20/15)
8 Burpee
8 V-Up / Tuck Up
GOAL: Endurance
Wednesday, June 25th
Strength: 10 Minutes
Find a Heavy 2 Rep Power Snatch
Benchmark Workout: “Nancy” – For Time – 15 Minute Cap
Option A:
5 Rounds
400m Run
15 Overhead Squat (95/65)
Option B:
5 Rounds
400m Run
15 Overhead Squat (75/55)
Option C:
5 Rounds
200m Run
15 Overhead Squat (45/35)
GOAL: Snatch Power / Aerobic & Lower Body Endurance
Thursday, June 26th
Workout: For Time – 15 Minute Cap
Option A:
9-15-21-15-9
Double Dumbbell Push Press (50/35)
Deadlift (225/155)
Calorie Row
Option B:
9-15-21-15-9
Double Dumbbell Push Press (35/25)
Deadlift (155/105)
Calorie Row
Option C:
6-12-15-12-6
Double Dumbbell Push Press (25/15)
Deadlift (95/65)
Calorie Row
Gymnastics: 10 Minutes
5 Sets
10 Second Hold – Top of Pull Up
3 Second Descent
10 Second Hold – Dead Hang
1:00 Rest
Add Weight or Band as Needed
GOAL: Strength Endurance / Pull Up Strength
Friday, June 27th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
5 Front Squat (185/135, RX+ 225/155)
10 Toes to Bar
400m/350m Row
Option B:
5 Front Squat (155/105)
10 Swinging Leg Raise
400m/350m Row
Option B:
5 Front Squat (Moderate)
10 Abmat Sit Up
300m/250m Row
GOAL: Endurance
Saturday, June 28th
Workout: For Time – With a Partner – 38 Minute Cap
Option A:
Buy In: 1 Mile Partner Run
30 Rounds – Relay
5 Box Jump Over (24/20)
3 Handstand Push Up
1 Squat Snatch (135/95)
Buy Out: 1 Mile Partner Run
Option B:
Buy In: 1 Mile Partner Run
30 Rounds – Relay
5 Box Jump Over (24/20)
3 Pike Push Up
1 Squat Snatch (115/75)
Buy Out: 1 Mile Partner Run
Option C:
Buy In: 800m Partner Run
30 Rounds – Relay
5 Box/Plate Jump Over
3 Dumbbell Push Press
1 Squat Snatch (65/45)
Buy Out: 800m Partner Run
GOAL: Team Workout