Monday Workout
Sunday June 13, 2021 'Monday Workout'

Strength: 15 Minutes to find heavy Back Squat for the day

Workout: 10 Rounds For Time

3 Power Snatch RX(135/93)

15 Wallballs (20/14)

Extra Credit: 4 sets

15 Reverse Hypers

15 GHD Situp

15 KB Obliques (each side)

Thursday June 10, 2021 'Friday Workout'

Strength: Deficit Deadlifts 5×2 **Off 55lb plate**

Workout: For Time

BUY IN: 21 Power Snatches RX(95/63) RX+(115/73)

3 Rounds

15 Front Squats RX(95/63) RX+(115/73)

15 Burpees to 6″ Target

BUY OUT: 21 Power Snatches

Thursday June 10, 2021 'Thursday Workout'

Strength: For Quality

20-16-12-8-4 Bench Press

15 Barbell curls

40-32-24-16-8 Banded Tricep ext

Workout: For Time

10-20-30-40-50 Situps

15 Wallballs

Tuesday June 8, 2021 'Wednesday Workout'

Workout: Teams of 2!

For Time

BUY IN: 300 Double unders

80-60-40-20 Cal. Row/Dyne/Erg

40-30-20-10 Chest To Bar

20-15-10-5 Strict HSPU **RX+ Paralette HSPU Male 45+abmat/ Female 2 45s+abmat**

BUY OUT: 300 Double unders

Tuesday June 8, 2021 'Tuesday Workout'

Strength: Every 90 seconds for 15 minutes

1 Power Clean + 1 Hang Power Clean **Add weight throughout**

Workout: For Time

30-20-10 Barbell Front Rack Lunges RX(95/63)

400m Run

then,

15-10-5 Hang Power Clean RX(135/93) RX+(185/115)

200m Run

Sunday June 6, 2021 'Monday Workout'

Strength: Back Squats 5×2

Workout: For Time

27-21-15-9 KB Swings (53/35)

15 Deficit Push ups **55/35lb plate**

27-21-15-9 Toes To Bar

Thursday June 3, 2021 'Friday Workout'

Strength: For Quality

10-9-8-7-6-5-4-3-2-1 Bench Press (You Pick weight)

15 Banded Tricep ext

10-9-8-7-6-5-4-3-2-1 Barbell Curls (You pick weight)

Workout: 10 Minute AMRAP

50-40-30-20-10 Double Unders

25-20-15-10-5 Wallballs

Thursday June 3, 2021 'Thursday Workout'

Strength: Deficit Deadlifts 5×3 **on 55lb**

Workout: For Time

42-30-18-12

Walking Lunges

Strict Situp

21-15-9-6

Cal. Row/Dyne/Erg

Air Squats

Tuesday June 1, 2021 'Wednesday Workout'

Workout: For Time

Teams of 2!

1200m Run

40 Power Cleans RX(135/93)

40 Push Jerks

20 Strict Pull ups

800m Run

30 Power Cleans RX(135/93)

30 Push Jerks

15 Strict Pull ups

400m Run

20 Power Cleans RX(135/93)

20 Push Jerks

10 Strict Pull ups

Monday May 31, 2021 'Monday Workout'

Strength: Back Squats 5×3

Workout: For Time

20-16-12-8-4

DB Singe Arm Thruster (50/35) **Break up evenly**

Toes To Bar

Burpee to 6″ target