6.3.19 – 6.8.19

Monday: 6.3.19

8-8-8 Bench press
In 12 minutes or less, complete 3 sets of 8 reps at the same weight.


6 Minute amrap of
American kettlebell swings 55/35#
Box step overs with the same bell

Start at 10 reps each and add 10 reps after each completed round. 10 of each, then 20, then 30, etc until time runs out

Tuesday: 6.4.19

6 Rounds for time with a partner of
20 Pull ups
120′ (4×30′) Slam ball bear hug carry
60′ (30+30′) Overhead walking lunge 45/25# plate
20/17/14 Cals on air bike (both partners share cals here)

One partner completes all of the reps of the current movement while the other rests.  They switch on the next movement. 

Wednesday: 6.5.19

3-3-3 Tempo front squats
Take a least 3 seconds to lower to the bottom of the squat, hold the bottom position for 3 seconds, then accelerate out of the hole without bouncing or losing upright posture.  Perform 3 sets of 3 reps at the same weight in 12 minutes or less.  Go very conservative on the weight selection as these are extremely taxing when done correctly.


For time
30/20 Cal row
30 Single arm dumbbell clusters 50/35# (15 per arm, switch hands every 5 reps)

For the clusters, the rep starts with at least one head of the dumbbell in contact with the floor (between or outside the legs are both acceptable), it’s then cleaned to the shoulder, the athlete then hits a full squat, then finishes with a thruster.

Thursday: 6.6.19

1 Round every 4:00 for 5 total rounds of
300/250m Row
10 Toes to bar
10 Handstand push ups

The first four rounds should be completed 3:00 or less and the last round is for time.  Try to pace out the first four rounds and maintain the highest quality of movement possible.


Friday: 6.7.19

In 1:00
6 Clean and jerks 135/85#
30 Double unders
Max wall ball shots with remaining time


Rest exactly 1:00 after rounds 1 & 2, rest 2:00 after round 3, rest as long as needed after round 4

Complete four total rounds.  Score is total wall ball shots.

Saturday: 6.8.19

For time
400m Run
3 Rope climbs 15′
30 Single leg squats, alternating (15 per leg)
30 Single arm dumbbell hang snatches 50/35# (15 per arm, split as desired)
30 Box jumps 24/20″
400m Run (don’t worry about the burpees on this one)

Complete 10 burpees (no jump is required but athlete must stand straight up and touch hands above heads) every 3:00 until the workout is finished.

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