Workouts for 6/21 - 6/27

Monday 6/21


Option 1:

Strict Press

15MIN to work to a heavy set of 5 reps


Option 2:

EMOM15

MIN 1: 7-10 Single Side Seated Strict Press (per side)

MIN 2: 7-10 Single Arm Ring Rows (per side)

MIN 3: Rest or wall-sit for “active” rest


Then


4 Rounds

In 2 MINS complete

10 Single Arm Swings (Alt Reps R/L) AHASP

Max meters in the remainder of time

*Rest 2 MINS between rounds





Tuesday 6/22



AMRAP6

3-6-9-12- etc..

Burpee Pull-ups

Cals


5 MIN Rest


AMRAP6

3-6-9-12- etc..

Burpee Box Jump Overs 20in

Cals


5 MIN Rest


AMRAP6

3-6-9-12- etc..

Russian Swings 70/53#

Cals


Then


Core Circuit - Coaches Choice




Wednesday 6/23


1 Mile Run (1600m)


Then


5 Rounds of:

20 Sit ups

12 Single KB Deadlifts

12 Single arm KB Cleans (6/6)

12 KB Push Jerk (6/6)


Then


1 Mile Run (1600m)


*45MIN Cap




Thursday 6/24



For time:

30 Front squats

*At the top of each minute, perform 6 hand-release push ups (starting at 0:00)


If using BB, it must be cleaned from the floor


This one should be moderately heavy and on the faster side for us. The load should be something that you can clean each round and then get right into your reps. Choose a weight that you can perform at least 5 reps unbroken.



Then

Banded floor stretches


Then


Core Circuit - Coaches Choice





Friday 6/25



30 Min Circuit of

Max Dumbbell Clean & Press

Max Scotty Bobs

Max Pull-ups (weighted or @ BW)

Rest 1 Min between each exercise



Saturday 6/26


9AM - Coaches Choice



Sunday 6/27


8AM - Coaches Choice