Monday, June 29th
Strength: 12 Minutes
4 x 8 Bent Over Row (Moderately Heavy)
Workout: Each Round for Time – 14 Minutes
RX+
7 Rounds – 2:00 Each
18/15 Calorie Row
5 Bar Muscle Up
Option A
7 Rounds – 2:00 Each
18/15 Calorie Row
5 Chest to Bar Pull Up
Option B
7 Rounds – 2:00 Each
18/15 Calorie Row
3 Pull Up / 5 Chest to Bar Pull Up
Option C
7 Rounds – 2:00 Each
14/11 Calorie Row
5 Jumping Pull Up
Tuesday, June 30th
Workout: As Many Rounds as Possible in 24 Minutes
RX+
400m Run
8 Power Clean (185/135)
16 Single Dumbbell Box Step Up (50/35, 24/20)
Option A
400m Run
8 Power Clean (155/105)
16 Single Dumbbell Box Step Up (50/35, 24/20)
Option B
400m Run
8 Power Clean (135/95)
16 Single Dumbbell Box Step Up (35/20, 24/20)
Option C
200m Run
8 Power Clean (75/55)
16 Box Step Up
Wednesday, July 1st
Strength: 14 Minutes
6 Rounds – 2:20 Each
5 Push Press @ 80%
Workout: For Time – 11 Minute Cap
RX+
3 Rounds
21 Toes to Bar
21 Wall Ball (30/20)
Option A
3 Rounds
21 Toes to Bar
21 Wall Ball (20/14)
Option B
3 Rounds
21 Swinging Leg Raise
21 Wall Ball (20/14)
Option C
3 Rounds
21 Abmat Sit Up
21 Wall Ball (14/10)
Thursday, July 2nd
Workout: 23 Minutes
00:00-12:00 – 6 Rounds for Time
30 Double Under / Single Under
3 Squat Clean @ 65-70%
14:00-23:00
Find a Heavy Squat Clean Double
Friday, July 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 13 Minute Cap
Option A
5 Rounds
12 Burpee
12 Hang Dumbbell Snatch (50/35)
12 Overhead Walking Lunge Step
Option B
5 Rounds
12 Burpee
12 Hang Dumbbell Snatch (35/20)
12 Overhead Walking Lunge Step
Option C
5 Rounds
8 Burpee
12 Hang Dumbbell Snatch (25/15)
8 Overhead Walking Lunge Step
Cashout:
100 Push Up
100 Sit Up / V-Up / Hollow Rock
Partition and Reduce as needed.
Saturday, July 4th
Classes at 7:00am and 8:00am.
Workout: For Time – Partner – 32 Minute Cap
1 Mile Partner Run (Panera)
120 Wall Ball
90/80 Assault Bike Calorie
60 Burpee Box Jump Over
30 Thruster (155/105)
Scale as needed.