June 3 – 9, 2019

June 3

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

In 10 min:

Hit peak RPM’s on bike

June 4

Partner WOD

6 Rounds

400m Run

400m Row

20 Burpees

**Split the run and row into 100m increments and the burpees into 5 rep increments.

June 5

EMOM 9

8 Strict Press (95#/65#)

12 Renegade Rows (40#/25#)

8 Toes to Bar / 12 Knee Raises

R3

AMRAP 7

8 Push Press (95#/65#)

8 Pullups

50′ Bear Crawl

June 6

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

Back Rack Reverse Lunge

3×16-20

Front Rack Step Ups

3×6-8

June 7

For Time

50-40-30-20-10

Double Unders

30-25-20-15-10

KB Swings (53#/35#)

20-18-16-14-12

Box Jump Overs (24″/20″)

June 8

Park Workout(Kinsmen Park)

Rope Climb Practice

AMRAP 25

16 Sit Up

12 Jump Lunges

1 Hill Sprint

2 min rest

June 9

Hero WOD JT

21-15-9

HSPU

Ring Dips

Push Ups

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