June 18
Push Press
5×5 @ 60%
New athletes complete 5 rep max @ RPE 7
AMRAP 7
8 DB Squat Cleans (50#/35#)
8 Hand Release Pushups
June 19
For Time:
500m Row
7 Burpees
30 Pullups
7 Burpees
40 Situps
7 Burpees
800m Run
7 Burpees
June 20
Work up to about 70% of snatch 1RM for Oly Complex: 1:1:1 Hang Power Snatch, Hang Squat Snatch, Squat Snatch
EMOM 6
Oly Complex @ 70%
AMRAP 12
24 Double Unders
12 Overhead Squats (75#/55#)
9 Box Jumps (24″/20″)
June 21
AMRAP 6
200m Run
6 Chest to Bar Pullups
AMRAP 6
18 Kettlebell Swings (53#/35#)
14 Cal Row
AMRAP 6
8 DB Bench Press (50#/35#)
3 Man Makers (50#/35#)
2 min rest between each AMRAP
June 22
Back Squat
3×10 @ 6-7 RPE
Partner WOD
80 Wall Balls (20#/14#)
60 Toes to Bar
40 DB Step Overs (50#/35#)
June 23
Diane
21-15-9
Deadlift 225/155
Handstand Push Up
June 24
Every 3 Minutes For 7 Rounds
Complete:
20 Double Unders
12/8 Cal. Bike
14 Alt. Front Rack KB Lunge 35/18