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Week of June 28th

Another great week of workouts and we truly cannot wait to see you all come in a crush them! As we come to a close to another month, we will have another committed club winner. Try to make these last few classes of the month to get a chance to be in a drawing for a gift card.


Monday

Version 1 (V1)

6 Rounds of:

-1 Deadlift

-5 Bar Muscle Ups

-10 Box Jump Overs


Version 2 (V2)

6 Rounds of:

-1 Deadlift

-9 Dips, after every 3 reps, pause in the lockout for 0:03

-10 Box Jump Overs


Tuesday

V1

For Time:

-10 Thrusters

-50 Doubel Unders

-8 Thrusters

-40 Double Unders

-6 Thrusters

-30 Double Unders

-4 Thrusters

-20 Double Unders

-2 Thrusters

-10 Double Unders


V2

5 Rounds For Time:

-5 DB Thrusters, fast up, 0:03 lower to shoulders and 0:03 lower to bottom of the squat

-100 Single Unders


Wednesday

V1

"Helen"

3 Rounds of:

-400m Run

-21 KB Swings

-12 Pullups


V2

3 Rounds of:

-400m Run -OR- 500m Row

-21 KB Swings

-6 Inverted Rows, 0:03 lower each rep


Thursday

V1

For Time:

30-20-10

-Toes to Bar

-Back Squats

20/16 Calorie Row after each set


V2

For Time:

-50 AbMat Situps

-50 Air Squats

-35 AbMat Situps, weighted w/weight behind the head

-35 Goblet Squats

-20 AbMAt Situps, heavier weight

-20 Goblet Squats, heavier weight


Friday

V1

Hero workout "Glen"

For Time:

-30 Clean and Jerks

-1 Mile Run

-10 Rope Climbs

-1 Mile Run

-100 Burpees

*The volume in this workout is not to be taken lightly, so if you're unsure, try V2


V2

3 Rounds of:

-800m Run

-3 Rope Climbs -OR- your variation of

-10 Clean and Jerks

-25 Burpees


Saturday

20 Rounds w/ a partner (10 each)

-1500m/1200m Bike

-Accumulate 5:00 plank each during this time


Is it time for you get an assessment again?! Just ask your coach!

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