FRIDAY 6.21.24
Strength
Split Jerk
5x3 Increasing Weight
AMRAP In 20 Minutes:
15/12 Calorie Bike *Reset
12 Front Rack Reverse Lunge (95,65) RX+(115,80)
9 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
3 Rope Climbs
THURSDAY 6.20.24
Strength
Good Morning
4x6 Increasing
For Time:
21-18-15-12-9-6-3
Deadlift (225,160) RX+(245,170)
Pull Up RX+(Chest To Bar)
Bar Facing Burpee *Two Foot Takeoff
WEDNESDAY 6.19.24
Strength
Tempo Back Squat
5x5 Increasing Weight
4 Second Negative + 4 Second Pause
5 Rounds:
With 3:30 On The Clock, Perform:
20 Toes To Bar
With Time Remaining, AMRAP Of:
30 Double Unders
5 Hang Squat Cleans (135,95) RX+(155,105)
*Rest 1:30 After Each Round.
*Score Is Total Reps Completed Of AMRAP.
TUESDAY 6.18.24
Strength
4 Sets, Increasing Weight:
3-5 Weighted Tempo Chin Up
(3 Second Pause At Top Of Each Rep)
8-12 Weighted Push Up
For Time:
1000/800 Meter Row
800 Meter Run
40/32 Calorie Bike
800/640 Meter Row
600 Meter Run (2x300m)
30/24 Calorie Bike
600/480 Meter Row
400 Meter Run
20/16 Calorie Bike
*Reset Monitors For Each New Round.
MONDAY 6.17.24
Strength
Thruster (From Rack)
5x6 Increasing Weight
AMRAP In 15 Minutes (Ladder Style):
1 Power Snatch (115,80) RX+(135,95)
1 Burpee Box Jump Over (24,20) RX+(30,24)
3 Wall Balls (20,14) RX+(25,20)
2 Power Snatch (115,80) RX+(135,95)
2 Burpee Box Jump Over (24,20) RX+(30,24)
6 Wall Balls (20,14) RX+(25,20)
3 Power Snatch (115,80) RX+(135,95)
3 Burpee Box Jump Over (24,20) RX+(30,24)
9 Wall Balls (20,14) RX+(25,20)
…Etc.
SATURDAY 6.15.24
“Follow the leader” style
AMRAP in 40 minutes:
9 Front squat (135,95) RX+(155,105)
9 Shoulder to overhead (135,95) RX+(155,105)
12 Lateral bar hop burpee *two foot takeoff
12 DB alternating step up (24”,20”) (50,30) RX+(55,35)
15 Toes to bar
15/12 Calorie bike *reset for each partner
300 Meter run together
*Athlete A performs 9 front squats, then athlete B performs 9 front squats. Athlete A performs 9 shoulder to overhead, then athlete B performs 9 shoulder to overhead…etc.
FRIDAY 6.14.24
Strength
Barbell Bench Press
4x10-12 Increasing
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225,160) RX+(245,170)
Pull Up (RX+Chest To Bar)
Immediately Into,
1-2-3-4-5-6-7-8-9-10
DB Hang Power Snatch (Each Arm, Non-Alternating) (50,30) RX+(55,35)
Box Jump Over (24,20) RX+(30,24)
THURSDAY 6.13.24
Strength
Push Press
5x3 Increasing Weight
“Holleyman”
30 Rounds For Time:
5 Wall Balls (20,14)
3 Hand Stand Push Ups (Abmat+15’s)
1 Power Clean (225,155)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WEDNESDAY 6.13.24
Core
For Time:
50-40-30
Abmat Sit Up
Toes To Bar
For Time:
20-15-10-10-15-20
Plate Overhead Walking Lunges (45,35) RX+(65,45)
Calorie Bike *Reset Monitor
*50 Double Unders Before Each Round.
MONDAY 6.10.24
Strength
Tempo Front Squat
5x5 Increasing Weight
*3 Second Negative, 3 Second Hold
5 Rounds:
With 3:00 On The Clock, Perform:
20 Burpees To Target (6” Or Higher)
Max Hang Squat Clean Thruster (115,80) RX+(135,95)
*Rest 2:00 After Each Round.
*Score Is Total Hang Squat Clean Thrusters Combined Between All Five Rounds.