Tuesday June 8, 2021

A.

On the Minute for 9 Minutes

Strict Press: 3x3

Push Press: 3x3

Push Jerk: 3x3

 

B.

For Time:

30 Zeus Double Unders 

50 Chest-to-Bar Pull-ups

30 Zeus Double Unders 

40 Shoulder to Overhead, 135-lbs

30 Zeus Double Unders 

30 Calorie Row

30 Zeus Double Unders 

 

C.

4 Rounds of:

30-ft Handstand Walk

5 Strict Pull-ups

30-ft Handstand Walk

10 DB Push Press, 2x 50-lbs

Rest 1:1 between Rounds 

 

================================

 

A.

135-155-175

185-205-215

225-235-245

 

B.

7:45

 

C.

1:09, 1:09, 1:07, 1:05 

 

 

 

Monday June 7, 2021

A.

21-15-9 Reps of:

KB Deadlifts, 2x 97 lbs

Toes to Bar

 

Rest until 10:00, then...

 

3 Rounds of:

21 Wall Balls, 30 lbs

15 GHD Sit-ups

9 Med Ball Box Step Overs, 24 in

 

B.

Back Squats

10-8-6-4-2

Rest 2:00 between Sets. 

 

==============================

 

A.

2:45, 5:55

 

B.

225-275-325-355-385 lbs 

Saturday June 5, 2021

A. 

2 Rounds of:

Run 400 Meters

15 Bar Muscle-ups

15 Clean & Jerks, 135 lbs

Directly into...

2 Rounds of:

Run 400 Meters

15 Strict HSPU

15 Power Snatch, 135 lbs

 

B.

Jerk Balance

5x1, Building to a Moderate

 

C.

Five Sets of:

2 Cleans, From Blocks Below Knee

1 Split Jerk

 

D.

Snatch Balance

3x1, Building to a Moderate

 

E.

Snatch High Pull from Blocks, Below Knee

3x1, Building to a Moderate-Heavy

 

F.

Five Sets of:

1 Snatch

1 Hang Snatch

1 Snatch

Building to a Heavy

 

==================================

 

A.

19:22

 

B.

Up to 185 lbs

 

C.

Up to 255 lbs

 

D.

Up to 185 lbs

 

E.

Up to 185 lbs

 

F.

Up to 210 lbs 

Friday June 4, 2021

A.

4 Rounds of:

3:00 AMRAP:

40 Zeus Rope Double Unders

20 Toes to Bar

10 Box Jump Overs, 24 in

Max Calorie Row in Remaining Time

Rest 1:00 between Rounds

Workout is over once you reach 100 Total Calories

 

================================

 

A. 

Calories Per Round:

28, 30, 26, 16

(Finished with 30-sec left in 4th Round)

 

================================

 

A.

5 Rounds of:

Row 200 Meters

10 Sandbag Squats, 150 lbs

Max Sandbag Bear Hug, 150 lbs (Max Hold = 1:00)

Rest 1:00 between Rounds

 

================================

 

A.  

Done

Thursday June 3, 2021

A. 

Warm up 

 

B. 

Assault Runner

10 Minutes @ 900-950 watts

 

 -- Rest 2 Minutes --

 

10 Rounds of:

30-sec @ Easy

10-sec @ Building Pace

20-sec @ 1300-1400 watts

 

-- Rest 2 Minutes --

 

10 Minutes @ 950-1000 watts 

 

C.

Cool Down

Wednesday June 2, 2021

Session 1:

A.

On the Minute for 10 Minutes

1) 12 Calorie Row

2) 40 Double Unders 

 

B.

4 Rounds of:

12 Calorie Ski-Erg

12 Hang Power Cleans, 115 lbs

12 Front Rack Lunges, 115 lbs

12 CTB Pull-ups

Rest 1:1 (as partner goes)

 

=============================

 

A.

Done

 

B.

1:43, 1:41, 1:41, 1:40 

 

=============================

 

Session 2:

A.

Five Sets of:

3x 1 Squat Clean + 1 Front Squat

(Build to a Heavy Set)

 

B.

5 Rounds of:

10 Wall Balls, 30 lbs

5 Strict Pull-ups

 

=============================

 

A. 

185, 205, 225, 245, 265 lbs

 

B.

3:17   

Tuesday June 1, 2021

A. 

21-15-9 Reps of:

Wall Balls, 20 lbs

Overhead Squats, 135 lbs

Toes to Bar

Run 200 Meters after each Round

 

B.

4 Sets of:

30-ft Handstand Walk

10 Single-arm DB Hang Snatch, 5/5, 50 lbs

30-ft Handstand Walk

Rest 1:1

 

C.

Strict Press

3x3, 3x1

 

D.

10 Rounds of:

5 Box Jumps, 30 in 

3 Strict HSPU

1 Power Snatch, 135 lbs 

 

E.

3 Sets of:

8 DB Side Raises

8 DB Front Raises

8 DB Seated Press 

 

=================================

 

A.

8:48

 

B.

56, 52, 50, 50

 

C.

115, 135, 155, 175, 195, 215 lbs

 

D.

5:25

 

E.

Done 

Monday May 31, 2021

Session 1:

 

A.

On the Minute for 12 Minutes

1. 250m Bike Trainer

2. 10 Calorie Row 

 

B. 

For Time:

50-40-30-20-10 Reps of:

Double Unders (w/ slightly heavier rope)

GHD Sit-ups

 

Rest until 15 Minutes, then...

 

C.

For Time:

3200m Bike Trainer

2000m Row

3200m Bike Trainer 

 

===================================

 

A.

Done

 

B.

9:23

 

C.

19:50 

 

===================================

 

Session 2:

 

A.

Deadlift

8x3, Building to a "Heavy" 3-RM

(Touch & Go Reps)

 

A. 135, 225, 295, 345, 365, 385, 405, 435 lbs