MONDAY 6/14
10-1 Reps, Not for time
Strict Pull-ups
Strict Handstand Push-ups
Amrap 7
25' Bear Crawl
20 V-ups
TUESDAY 6/15
4 Rounds
60 Double-Unders
30 Cal row
10 Deadlifts
WEDNESDAY 6/16
3 Giant Sets
1-1-2 DB Bench Press x 8-10 reps
Banded Overhead Tricep Extension x 30 reps
Single Arm Row x 6 reps each arm @ 21X0
Rest 60-90 sec
Amrap 12
300/250m Row
20 SA DB Push Presses
20 Box Step-Overs with Goblet Hold
THURSDAY 6/17
4 Rounds
3:00 clock
Row 500m
Max Reps Toes to Bar
Rest 60 sec
3:00 clock
Run 400 Meters
Max Reps Power Cleans (75%)
Rest 60 sec
FRIDAY 6/18
Back Squat
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
8 reps @ 75%
8 reps @ 75%
8 rep @ 75%
2-3 min rest between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
SATURDAY 6/19
Partner Amrap 30
Alternating rounds
15 Cal row
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
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