Monday, June 8th
Strength: 16 Minutes
8 Rounds – 2:00 Each
1 Push Press
Work up to a Max for the day.
Workout: For Time – 12 Minute Cap
Option A
6 Rounds
12 Hang Power Clean (155/105)
4 Wall Walk
Option B
6 Rounds
12 Hang Power Clean (135/95)
2 Wall Walk / 4 Half Wall Walk
Option C
6 Rounds
12 Hang Power Clean (75/55)
4 Inchworm Push Up
Tuesday, June 9th
Strength: 15 Minutes
4 Back Squat @ 75%
3 Back Squat @ 80%
2 Back Squat @ 85%
2 Back Squat @ 88%
2 Back Squat @ 80%
Rest 1:30-2:00 Between Sets
Workout: As Many Rounds as Possible in 15 Minutes
Option A
10 Back Rack Lounge (135/95)
20 Abmat Sit Up
30 Box Jump (24/20)
Option B
10 Back Rack Lounge (115/75)
20 Abmat Sit Up
30 Box Jump (24/20)
Option C
10 Back Rack Lounge (65/45)
15 Abmat Sit Up
20 Plate Jump
Wednesday, June 10th
Gymnastics: 13 Minutes
5 Sets
Max Strict Pull Up
Rest 2:00
Workout: Each Round for Time – 16 Minutes
Option A
8 Rounds – 2:00 Each
12/10 Calorie Row (15/12 RX+)
5 Renegade Row (50/35)
Option B
8 Rounds – 2:00 Each
12/10 Calorie Row
5 Renegade Row (35/20)
Option C
8 Rounds – 2:00 Each
:45 Row
5 Push Up + Shoulder Tap
Thursday, June 11th
Workout: 22 Minutes
Option A
AMRAP 10
30 Double Under
6 Deadlift (225/155)
Increase Deadlift by 2 reps each round.
Rest 2:00
AMRAP 10
6 Dumbbell Box Step Up (1x 50/35, 20)
6 Assault Bike Cal
Increase both movements by 2 reps each round.
Option B
AMRAP 10
30 Double Under
6 Deadlift (185/135)
Increase Deadlift by 2 reps each round.
Rest 2:00
AMRAP 10
6 Dumbbell Box Step Up (1x 35/20, 20)
6 Assault Bike Cal
Increase both movements by 2 reps each round.
Option C
AMRAP 10
30 Single Under
6 Deadlift (115/75)
Increase Deadlift by 2 reps each round.
Rest 2:00
AMRAP 10
6 Box Step Up
6 Assault Bike Cal
Increase both movements by 2 reps each round.
Friday, June 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 24 Minute Cap
Option A
2:00 On / 1:00 Rest
40/35 Calorie Row
40 Dumbbell Hang Snatch (50/35)
40 Burpee Over Rower
40 Dumbbell Hang Clean and Jerk
40/35 Calorie Row
Option B/C
2:00 On / 1:00 Rest
30/25 Calorie Row
30 Dumbbell Hang Snatch (Choice)
30 Burpee Over Rower
30 DB Hang Clean and Jerk
30/25 Calorie Row
Saturday, June 13th
Workout: For Time – Partner
2 Mile Partner Run (JMU Loop) / 1 Mile Partner Run
90 Wall Ball
66 Toes to Bar / Toes to Somewhere / Knee Tuck
48 Front Squat (A: 155/105 / B: 135/95 / C: 95/65)
35 Bar Muscle Up / Burpee Pull Up