June 15-20

Mon

A. Bear Crawl
then
2 Rounds Barbell/Dowel Warm Up
10 Alternating Reverse Lunges
5 Good Morning
5 OHS
then
2 mins hanging variations

B. 15 min EMOM
0-5 Position 1 Snatch pause 2 seconds in catch
5-10 Position 2 Snatch pause 2 seconds in catch
10-15 Snatch from floor

C. 10 mins AMRAP
60 bar facing burpees
30 overhead squat 50/35 110/75
10 MUs

Tue

A. 5 Inchworms
then
2 rounds
10 Walking Lunges
5 Hanging Activations
5 Strict Burpee
5 Blackburns

B. Back Squat
20 mins to build to heavy 3
12 light DB bent rows after each set tempo 21x1

C. 12 min EMOM 40 on/20 off
1st min rower (above 1250/850cal/h) or airbike (above 440/340 watts)
2nd min wall ball
3rd min KB Swing 32/24

Wed

A. Spiderman walk up and back
then
2 rounds
1 TGU each side
10 Alternating Russian KB Swing
5 Goblet Squat
then
2 mins hanging

B. 10 min EMOM
1-3 strict MUs
or
odd: false grip ring rows
even: strict ring dip

Cc. 8 rounds: 1 min on/1 min off (16 min)
3 Push Jerk 70/45 155/100
3 Front Squat
3 Hang Power Clean
3 Deadlift
Max Box Jumps

Thu

A. Crab Walk 1 length
then
2 rounds
10 walking lunges
5 Hanging Activations
5 Strict Burpee
10-S-Waves

B. Deadlift
20 mins to build to heavy 3
Tempo 21x1
12 ring rows after each set tempo 21x1

C. 5 rounds EMOM

1st min rower 22/17 cal or air bike over 440/340 watts for 45 secs
2nd min 30 DUs (max 30 secs) into AMRAP Pistols
3rd min rest

Fri

A. Bear Crawl Up and back
then
2 rounds
20 single DB OH walking lunge (10 each arm)
10 DB Sunmo Deadlift
10 DB Goblet Squat
then
2 mins hanging out

B. Strict Press build to heavy 3 in 20 mins
1-3 strict pullups

C. “Frantasy land” variation
9 Thrusters at 60/40 135/95
9 Bar MUs
15 Thrusters at 50/35 115/75
15 CTB
21 Thruster 40/30 95/65
21 Pull-ups

Sat

A. Spiderman crawl up and back
then
2 rounds
10 Plate OH walking Lunge
10 Plate squat
10 Plate Ground to Overhead
then
2 mins hanging

B. 20 min E2MOM
0-4min position 1 clean (2 second pause in catch) + jerk
4-10 min position 2 clean (2 second pause in catch) + jerk
10-20 min clean and jerk from floor (no pauses)c.

Partner Battle
5 Rounds each:
Partner 1 run 200m
Partner 2 max Burpee box Jump

June 1-6

A.Dowel/Barbell Lunge, Good morning, OH Squat Warm Up+ hang

B. Snatch15min EMOM
0-5 mins Position 1 Snatch
5-10nmins Position 2 Snatch
10-15 mins Snatch from Floor

c. 10 min Kalsu Variation
EMOM
3 Thruster 60/40 135/90
into max Burpee

A. 50 Lunges then Hang + Strict Burpee +Blackburn complex

B.Back Squat
30 mins to build to a heavy 8

B2. LIGHT Double DB/KB Bent Row after each set
8-12 reps tempo 20x1
Focus on squeeze - Rest 2 mins

C. 15min EMOM
1st min Row 15/10cal row or 45 sec airike above 300/200 watt
2nd min 12 Box Overs + Max CTB
3rd min rest

A. 50 Lunges then Squat +Downdog+Squat+table top complex + 2mins hanging

B. Muscle-Up
10 min EMOM
Odd: 1-3 Strict (NO KIP) MUs
OR
3-10 False Grip Ring Rows/Pull-ups
Even: Strict Ring Dip/Negatvie/Top and Bottom Hold + Push Ups

C. 20 min EMOM
“Holleyman variation”
1 Power Clean 100/60 225/135,
3 HSPU/Push-Ups,
Max Wall Balls
- Score is total Wall balls

A. KB TGU, Single arm Swing, Goblet Squat Warm Up then 2 mins of hanging

B. Deadlift
30 mins to build to a heavy 8 tempo 20x0 lifting on eggshells

B2. 8-12 Ring Rows after each set tempo 20x1
Rest 2 mins

C. 4 rounds
2 mins on/2 mins off 
Row 200m/150 or air bike above 300/200 watts for 45 secs straight
into
max reps Burpee, Burpee MU or Burpee pullups or Burpee to target

A. Box breathing, Dumbbell Lunge, DB Goblet Squat, DB Sumo Deadlift Warm Up then 2 mins of hanging

B. Strict Press
20 mins to build to heavy 8 tempo 11x1

B2. 1-3 Strict pull-ups after every set control negative tempo 21x1 into 3-8 kipping

C. 5 rounds
1 min on/1min off
10 Alternating KB Snatch 24/15 into Max DUs

A. Plate warm up OH walking lunges, ground to overhead, plate infront squat + 2 mins hanging

B. Squat Clean+ Jerk E2OTM 
10min Position 1 Clean+Jerk
11-20min Position 2 Clean +Jerk
21-30minFloor Clean and Jerk

Partner Battle:
5 Rounds each: Partner 1 Run 200m while Partner 2 does max burpees. Can only perform burpees while partner is running. Individual score is amount of burpees