June 4/18
Deadlift
97.5%x1
70#x2x3
Pullups
5×3
2 Rounds NFT
12 Reverse Hypers (band at ankles)
8 Single Leg Hip Thrusters (35#/20#)
8 Tempo Hanging Leg Raises (X:2:5:2)
June 5/18
For Time:
12 Burpees
200m Run
30 Double Unders
400m Run
12 Burpees
600m Run
30 Double Unders
400m Run
12 Burpees
200m Run
30 Double Unders
June 6/18
2 Rounds
AMRAP 3
A. 8 DB Snatch (50#/35#)
12 Box Jumps (24″/20″)
B. 6 Hand Release Pushups
10 Ring Rows
C. Row for Calories
Rest 1 min between each 3 min block
June 7/18
Overhead Squat
5×1@80%
Pullups
5×7
EMOM 8
12 DB Thrusters (35#/25#)
14 OH Reverse Lunges (25#/15#)
June 8/18
For Time:
15 Power Cleans (115#/80#)
50 Air Squats
40 Situps
30 KB Swings (53#/35#)
15 Power Cleans (115#/80#)
50 Air Squats
40 Situps
30 KB Swings (53#/35#)
15 Power Cleans (115#/80#)
June 9/18
Close Grip Floor Press
3×8
DB Seal Row
3×8
AMRAP 9
6 Handstand Pushups
3 Dips (ring or bar)
200m Run
June 10/18
Rowing Intervals
8 Intervals @ 200m/180m
Complete in 2 groups. Rest time is time taken for other group to complete interval.
Rest 2
Tabata Double Unders
Rest 1
Tabata Burpees to Plate