Workouts for the Week: June 24 – June 29

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, June 24th

Workout: As Many Rounds as Possible in 20 Minutes

3 Strict Pull Up
9 Shuttle Run
1:00 Plank
Increase Strict Pull Ups by 3 Reps each round.

Cashout – FIT:

1 Mile Run

Cashout – FLEX:

Ring Row
Seated Dumbbell Strict Press

Workout Brief

Feel: Triple Threat / Pace: Grind

We are looking to get through five to seven rounds through this workout. Take your time transitioning between the Plank and the Pull Ups to keep the Pull Ups to 3+ reps at a time the entire workout.

Tuesday, June 25th

Workout: As Many Rounds as Possible in 21 Minutes – With a Partner

50 Calorie Row
15 Synchro Bar Facing Burpee
30 Snatch (115/75)
40 Calorie Row
15 Synchro Bar Facing Burpee
20 Snatch (135/95)
30 Calorie Row
15 Synchro Bar Facing Burpee
10 Snatch (155/105)
20 Calorie Row
15 Synchro Bar Facing Burpee
Max Rep Snatch (185/125)

Workout Brief

Feel: Reach / Pace: Grind

The objective here is to have two to four minutes on the final Barbell. Squat or Power Snatches are both options to you today, use whatever feels more comfortable. Make sure you and your partner stay moving on every round of Burpees to make sure you get to the final bar!

Wednesday, June 26th

Strength: 16 Minutes

9-6-6-3-3: Back Squat

Workout: For Time – 15 Minute Cap

42 Push Up
21 Toes to Bar
30 Push Up
15 Toes to Bar
18 Push Up
9 Toes to Bar

Workout Brief

Feel: Muscle / Pace: Gas

You’re going to hit a little bit of everything today. Focus on quality reps and positions in the Back Squats. In the workout, hang on to moderate sized sets of Push Ups and break them before you hit failure so you can sustain your effort for the entire workout.

Thursday, June 27th

Workout: As Many Rounds as Possible in 30 Minutes

3 Manmaker
6 V Up
9 Calorie Bike
12 Ball Slam
300m Run

Workout Brief

Feel: Triple Threat / Pace: Sustain

Athlete choice on the Dumbbells today – pick a weight you can rep out all three Manmakers unbroken. Challenge yourself on the V Up as it is only six reps per round. Find a tempo you can stick to for all thirty minutes!

Friday, June 28th


Strength: 16 Minutes

5-5-5: Push Press
3-2-1: Push Jerk

Workout: For Time – 14 Minute Cap

40 Handstand Push Up
1000/900m Row
20 Strict Handstand Push Up

Workout Brief

Feel: Muscle / Pace: Gas

Today’s workout is heavy on pushing. Don’t do empty volume in the strength – make each set count and rest 2:00 between each one. In the workout, break up the first set of Handstand Push Ups often, keep your pace steady on the Row, then complete the last 20 reps in as few sets as possible.

Saturday, June 29th

Workout: For Time – With a Partner – 30 Minute Cap

Buy In: 1 Mile Run


50 Clean and Jerk (135/95)
18 Bar Muscle Up
30 Clean and Jerk (185/125)
12 Bar Muscle Up
10 Clean and Jerk (205/155)
6 Bar Muscle Up

Workout Brief

Feel: Muscle / Pace: Grind

This partner workout is going to go from cardio to heavy muscular fatigue. Keep the lighter Barbell moving quickly and maintain small sets on the Bar Muscle Ups. Once you get to the heavier weight, focus on quality technique each rep to ensure you make each lift.



Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Rocktown CrossFit