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Week of June 21st

We have a week of opportunity and retests! Nothing like testing your abilities and seeing where you are in your training. Also, we have some great V2 options, to change it up. Especially if you are done for a while with a workout like Cindy! See you all this week!


Monday

Version 1 (V1)

In 10:00, find a tough:

-3 Rep Clean and Jerk


For Time:

"Grace"

-30 Clean and Jerks


Version 2 (V2)

Every 2:00 for 5 Sets (10:00):

-6 Double DB Deadlifts

-4 Double DB Power Cleans

-2 Double DB Push Press/Push Jerks


For Time:

"DB Grace"

-30 DB Clean and Press, touching the ground each rep


Tuesday

V1

"Cindy"

20:00 AMRAP:

-5 Pullups

-10 Pushups

-15 Air Squats


V2

"Swole Cindy"

-8 Barbell Curls

-8 Floor Press

-8 Goblet Squats

*all challenging weights


Wednesday

V1

For Time:

-500m Row

-30 Deadlifts

-400m Run


V2

For Time:

-500m Row

-30/30 Single Arm KB Swings

-1000m Bike


Thursday

V1

In 15:00 find a tough

-5 Rep Push Jerk


Every 3:00 for 5 Sets (15:00):

-Front Squats

*10, 5, 3, 3, 3 reps


V2

Every 3:00 for 5 Sets (15:00):

-5 Tall Kneeling DB Press, tough


Every 3:00 for 5 Sets (15:00):

-3 Tempo Front Squats, tough


Friday

V1 & V2

"Filthy Fifty"

For Time:

-50 Box Jumps

-50 Jumping Pullups

-50 KB Swings

-50 Walking Lunges

-50 Knees to Elbows/50 V-Ups

-50 Push Press

-50 Good Mornings -OR- GHD Hip Extensions

-50 WallBalls

-50 Burpees

-50 Double Unders/100 Single Unders


Saturday

25:00 AMRAP with a partner

P1:

-2 Rope Climbs

-3/3 Turkish Getups

-200ft Farmers Carry

P2:

-Calories on the Bike

*switch after P1 finishes the movements


The bikes are SO fun, right?!


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