June 5, Monday

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run


June 6, Tuesday


Speed Deadlifts
10 x 3 Reps @ 60% of 1RM + Bands



3 Rounds for time
21 KBS 32-24
7 Muscle Ups

*Rest 5 minutes

3 Rounds for time
21 Wall Ball
7 Rope Climbs


June 7, Wednesday


Back Squats
*Work up to a heavy triple for the day here, not a max!


3 Rounds (Start a new round every 12 minutes)

20 Calorie Row
20 HSPU (Kipping)
100 Double Unders
20 HSPU (Kipping)
20 Calorie Row


June 8, Thursday

With a partner for time
100 Calorie Assault Bike
30m Handstand Walk
100 Power Cleans 60-40
30m Handstand Walk
100 Calorie Row

*Only one partner working at at time!

cap time 25 minutes

Gymnastic work
Strict Pull Up Ladder (In a team of 3 or 4 or more!)


June 9, Friday

Snatch/Strength Work
Work up to a heavy single for the day!


With A partner For Time

150 Calorie Air Bike

*Rest 3 minutes

50 Power Cleans 70-40

*Rest 3 minutes

50 Muscle Ups

cap time 30 minutes


June 10, Saturday


Clean and Jerk
-Work up to a heavy single for the day


Alt minutes x 21 minutes
15/12 Calorie Assault Bike
15m Handstand Walk
20 GHD Sit Ups

4 Sets not for time but for quality

15 Strict Ring Dips
15 Ring Rows
15 Weighted Hip Extensions (Use a barbell on your back)


June 11, Sunday

Rest Day !!!



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