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Monday
June 05, 2023
5 rounds for time of:
4 Ring Muscle-ups
1x [ 4 Squat Cleans + 4 Front Squats ], 155/105 lbs
4 Ring Muscle-ups
Rest 2 minutes
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Back Squat, increase load
Tuesday
June 06, 2023
Every 1 min for 10 mins:
1 Split Jerk, increase load
3 rounds for time of:
Run, 800 m
15 Dumbbell Bench Press, 50/35 lbs
5/3 Rope Climbs
Wednesday
June 07, 2023
As many reps as possible in 10 mins of:
Squat Snatch, 95/65 lbs
*Increase weight (20/10) every 3 reps.
For time:
25 Deadlifts, 245/165 lbs
50/40 Row Calories
75 Toes-to-bars
50/40 Row Calories
25 Deadlifts, 245/165 lbs
Thursday
June 08, 2023
5 rounds for time of:
30/24 Ski Erg Calories
100 Double Unders
Rest 3 mins
Friday
June 09, 2023
Every 2 mins for 10 mins:
2 Front Squats, 75%+ 1RM
*Increase 75, 80, 85, 90, 95%
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Saturday
June 10, 2023
For time:
45 Kettlebell Swings, 70/53 lbs
Row, 400 m
35 Kettlebell Swings, 70/53 lbs
Row, 800 m
25 Kettlebell Swings, 70/53 lbs
Row, 1200 m
15 Kettlebell Swings, 70/53 lbs
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