MONDAY

Squat Clean

Build to Heavy Single

THEN

Elizabeth

21-15-9:
Squat Cleans (135/95)
Ring Dips

TUESDAY

Run DMC

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Power Snatches (75/55)

WEDNESDAY

Double Header

Buy-In:
35/25 Calorie Row

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Row

THURSDAY

FRIDAY

BFF

Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

If going solo, plan rest accordingly.

This turns into an AMRAP Chipper, so rest 2-3 reps before muscle failure.

SATURDAY

Mind Eraser

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

SUNDAY

Bench Press

Build to Heavy Set of 7

THEN

Mass Destruction

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

MONDAY

Fish Out of Water

For Time:
2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

TUESDAY

Deadlift

Build to Heavy Set of 3

THEN

Sugar Daddy

21-15-9:
Deadlifts (225/155)
400 Meter Run

WEDNESDAY

Leg Work

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Front Squats (95/65)
15/12 Calorie Row

THURSDAY

Glen

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

FRIDAY

Encore

3 Rounds:
750 Meter Row
50 Air Squats
10 Power Cleans (75/55)

SATURDAY

Nail Biter

4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Row

SUNDAY

State Farm

5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

MONDAY

TUESDAY

Water Break

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

WEDNESDAY

Nancy

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

THURSDAY

Deadlift

Build to Heavy Sets of 3-2-1

THEN

Shrute Farms

AMRAP 14:
100 Meter Farmers Carry Kettlebells (53’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry Kettlebells (53’s/35’s)
15 Deadlifts (205/145)

FRIDAY

Sicko Mode

21-15-9 Row Calories
600m-400m-200m Run after each row

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

SATURDAY

Shake Weight

3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

SUNDAY

Chutes & Ladders

AMRAP 15:
Buy In: 75/50 Calorie Row

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap

Monday

Week of 10-16 June

Monday

Hang Squat Snatch

Build to Heavy Single

THEN

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Tuesday

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Wednesday

Thruster

Build to a Heavy Set of 3

THEN

“Chest Hair”

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

Thursday

“Pharmacy”

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Power Cleans (115/80)

Friday

“Rush Hour”

On the 4:00 x 5 Rounds:
200 Meter Run
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Saturday

“Moneybags”

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

Sunday

Deadlift

Build to Heavy Sets of 5-3-1

THEN

“Fall Back”

15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees