Monday 6/19/23
A. Back Squats x 6 Reps @ 80-85%
Rest 3 min x 3 sets
+
AMRAP 12:
200m Run
12 DB Front Rack Lunges (50/35)
Tuesday 6/20/23
A. Shoulder Press x 6 Reps @ 80-85%
Rest 3 min x 3 sets
+
5 Rounds:
10 Single Arm DB C&J (5/side) (50/35)
10 Burpees over the DB
Wednesday 6/21/23
3 Min Clock:
250m/200m Row *tough pace*
AMRAP In Remaining Time:
6 Chest to Bar Pullups
6 Handstand Pushup
Rest 1 min x 7 Sets
Thursday 6/22/23
A. Every 2 min x 5 Sets:
2 TNG Hang Power Cleans *Building to tough double*
+
2 Min Clock:
50 Double Unders
Max Toes to Bar in Remaining time
Rest 2 min x 4 sets
GYMNASTFIT
Skill: Ring Dips
+
For Time:
100 KB Swings (53/35)
50 Double Unders
25 Ring Dips
Friday 6/23/23
A. Deadlift x 6 Reps @ 80-85%
Rest 3 min x 3 sets
+
AMRAP 12:
*Follow the Leader Style w/ Partner*
100′ Reverse Sled Drag (rig to wall and back)
10/8 Cal Bike Erg SPRINT
30 sec Wall Sit (weighted optional)
Saturday 6/24/23
“Juan In A Million”
25 min Clock:
100 Wall Ball Shots (20/14)
1 Mile Run
-In Remaining Time-
Find 1RM Thruster
Sunday 6/25/23
AMRAP 25:
With A Partner:
Partner A: 600m/500m Ski
Partner B: AMRAP: 10 DB Snatches (50/35) +
15 Situps
*Partner keep switching*