Monday
June 27, 2022
2 rounds for time of:
25 Dumbbell Box Step Overs, 50/35 lbs
20 Unbroken Wall Balls, 20/14 lbs
15 Clean & Jerks (sets of 5 UB), 115/75 lbs
*30 minute Cap, in remains time find 1 RM C&J.
Tuesday
June 28, 2022
Every 3 mins for 18 mins do:
2 Back Squats
7 Strict Pull-ups
5 rounds, 2 mins each, for max reps of:
80 Double Unders
max reps in remaining time Ring Muscle-ups
Rest 1 min
Wednesday
June 29, 2022
Every 2 mins for 10 mins:
1 Hang Power Snatch + 1 Overhead Squat, increase load
For time:
Run, 800 m
40 Toes-to-bars
16 Squat Snatches, 115/75 lbs
Run, 600 m
30 Toes-to-bars
12 Squat Snatches, 135/95 lbs
Run, 400 m
20 Toes-to-bars
9 Squat Snatches, 155/105 lbs
Run, 200 m
10 Toes-to-bars
6 Squat Snatches, 185/135 lbs
Thursday
June 30, 2022
Partner, As many reps as possible in 30 mins of:
2 Squat Cleans, 155/105 lbs
2 Handstand Push-ups
4 Squat Cleans, 155/105 lbs
4 Handstand Push-ups
6 Squat Cleans, 155/105 lbs
6 Handstand Push-ups
... Continue adding 2 reps each round to each movement until time expires.
**Each partner does all reps. One working at a time.
Friday
July 01, 2022
Every 1 min for 40 mins, alternating between:
15/12 Assault Bike Calories
15/12 Ski Erg Calories
12 Burpees
Rest 1 min
Rest 1 min
Saturday
July 02, 2022