Monday, June 9th
Strength: 10 Minutes
4 x 2 Back Squat @ 70%
Workout: 15 Minutes – For Total Calories
Option A:
5 Rounds – 2:00 Each (3:00 Incl. Rest)
5 High Box Jump
10 Power Clean (135/95)
Max Calorie Row/Bike
1:00 rest between rounds.
Option B:
5 Rounds – 2:00 Each (3:00 Incl. Rest)
5 High Box Jump
10 Power Clean (115/75)
Max Calorie Row/Bike
1:00 rest between rounds.
Option C:
5 Rounds – 2:00 Each (3:00 Incl. Rest)
5 Box/Plate Jump
8 Power Clean (65/45)
Max Calorie Row/Bike
1:00 rest between rounds.
GOAL: Strength / Power Endurance
Tuesday, June 10th
Strength: 12 Minutes
Find a 2 Rep Max Shoulder Press
Workout: For Time – 10 Minute Cap
Option A:
15-12-9-6-3
Hang Power Snatch (95/65)
Strict Handstand Push Up
Option B:
15-12-9-6-3
Hang Power Snatch (75/55)
Bar Dip
Option B:
12-9-6-6-3
Hang Power Snatch (45/35)
Box Dip
GOAL: Upper Body Conditioning
Wednesday, June 11th
Workout: As Many Rounds as Possible in 24 Minutes
Option A:
300m Run
8 Burpee
12 Dumbbell Hang Clean and Jerk (50/35)
18 Air Squat
RX+ – Wear a weight vest.
Option B:
300m Run
8 Burpee
12 Dumbbell Hang Clean and Jerk (35/20)
18 Air Squat
Option C:
300m Run
8 Burpee
12 Dumbbell Hang Clean and Jerk (20/15)
18 Air Squat
Cashout – FIT: For Quality
3 Rounds
6 V-Up
10 Tuck Crunch
14 Hollow Rock
:30 Rest
GOAL: Aerobic and Muscular Endurance
Thursday, June 12th
Strength: 10 Minutes
5 Rounds – 2:00 Each
6 Push Press @ 80-90% 1RM Shoulder Press
10 Push Up
Workout: As Many Rounds as Possible in 13 Minutes – Partner
Option A:
120 Double Under
12 Burpee Chest to Bar Pull Up (RX+ – 4 Burpee Muscle Up)
Option B:
80-100 Double Under / Single Under
12 Jumping Chest to Bar Pull Up
Option C:
100 Single Under
12 Assisted Pull Up
GOAL: Upper Body Pulling Endurance
Friday, June 13th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
5 x 3 Deadlift
Increase Weight each round, working to heavy.
Workout: For Time – 14 Minute Cap
Option A:
40-30-20-10 Wall Ball (20/14, RX+ 30/20)
200m Run
Option B:
40-30-20-10 Wall Ball (16/12)
200m Run
Option C:
25-20-15-10 Wall Ball (12/10)
200m Run
GOAL: Lower Body and Aerobic Endurance
Saturday, June 14th
Workout: For Time – With a Partner
Option A:
5 Rounds
500m/400m Row
40 Toes to Bar
30/24 Bike Calories
20 Clean and Jerk (135/95, 155/105, 165/115, 185/125, 205/145)
Option B:
5 Rounds
500m/400m Row
40 Swinging Leg Raise
24/18 Bike Calories
20 Clean and Jerk (115/85, 135/95, 155/105, 165/115, 185/125)
Option C:
5 Rounds
400m Row
40 Knee Tuck
24/18 Bike Calories
20 Clean and Jerk (Increase weight each round)
GOAL: Team Workout