Saturday 6.23.18

Groups of 4
5 Rounds
45 seconds Work/45 seconds Rest (Rotate)
*Max Effort* 

Row (> 1:45m/2:00m pace)
Battle Ropes  (Alternating)
Assault Bike (> 60 rpm/50 rpm)
Sled Push Sprint (40 yd increments)
Bear Crawl (40 yd increments)

Friday 6.22.18

AMRAP x 45 min 
15 DB Push Press
10 Sprints Dwn/Bk (Dwn/Bk = 2)
15 Inverted Row
8 Sprints Dwn/Bk
15 Diamond Push-ups
6 Sprints Dwn/Bk
15 Band Curls
4 Sprints Dwn/Bk
15 Dips/Box Dips
2 Sprints Dwn/Bk
15 Hollow Rocks

Thursday 6.21.18

Strength – TBDL (WTH x5) – 15 min time cap 
5 – 5 – 5 – 5 – 5

Complete:
3 Rounds
30 sec Work/30 sec Rotate
*90 sec Rest between Rounds*

KB Head Cutters
MB Mt. Climbers
*Supermans*
KB Swings
SA KB Front Rack Alternating Reverse Lunge (in place)
*Russian Twists*
Lateral Line Hops
MB Squat Jumps
*Flutter Kicks*

Wednesday 6.20.18

Partner Style Conditioning 
Men: Both partners complete each Row/Suicide in 2:00
Women: Both partners complete each Row/Suicide in 2:30
**Between each series = 1 minute Plank**
**30 seconds to Reset back to Station after each Plank**

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

*2 minute Rest**

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

Tuesday 6.19.18

45 Minute Time Cap 
Goal = 10 Rounds

30 sec Battle Rope (Jumping Jacks)
10 EZ Bar Curls
15 BB Push-ups (feet on box)
10 Floor Plate Wipers (each side)
15 Spiderman
10 DB Dual Arm Bent Over Row

Monday 6.18.18

**Break Up Into Groups**
*On Running Clock – Every 10 Minutes = 15 Jump Squats*

AMRAP 1 – 14 Minutes

20 Wall Ball
15 KB Swings

*2 minute Rest *

AMRAP 2 – 14 Minutes

15 Goblet Squats
20 Reverse Crunches

*2 minute Rest*

AMRAP 3 – 14 Minutes

20 DB Step-ups (10 each leg)
10 Ab Roll-outs

*2 minute Rest*

Saturday 6.16.18

Complete AMRAP – 45 minute cap:
10 KB Head Cutters
25 yd Prowler Push
8 DB Snatch (each arm)
5 Burpee Box Jump/Step-up
15 yd Reverse Plank Plate Push
Sprint Down/Back

*Every 8 minutes = 25 sit-ups

Friday 6.15.18

Strength – Bench Press (WTH x5) – 15 min time cap
5 – 5 – 5 – 5 – 5 – 5 reps

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 75 Jump Rope

DB Push Press
DB Up-Downs
Inverted Row
Russian Twists (x2)
Close-Grip Incline Push-ups (hands on bench or box)

Thursday 6.14.18

Circuit 1 
WTH x 1 rep Power Clean – (10 min cap)
then: 
*Using 70% of 1RM*
3 sets
5 Power Clean + 2:00 min Row (>550m)
*2 min rest between sets* 

*2 min rest between circuits*

Circuit 2
WTH x 1 Front Squat – (10 min cap)
then:
*
Using 70% of 1RM*
3 sets
5 Front Squat + 2:00 min Run (80% effort)
*2 min rest between sets*

Circuit 3
4 sets
15 yd Heavy DB Bear Crawl + 50 Flutter Kicks

Wednesday 6.13.18

4 Rounds
60 second on/60 seconds off (rotate)
*Groups of 4
*Max Effort*

Assault Bike @ >52 rpm/>40 rpm
Jump Rope
Row @ 1:45/2:00
Swiss Ball Plank Hold
Battle Ropes (Alternating)