June 28, 2022: Tuesday

TuesdayWarm-upWarm-upAMRAP x 3 MINUTES 5 Barbell Strict Press 5 Barbell Good Mornings 10 Step-Ups 10 Cat Cows Into… AMRAP x 4 MINUTES 5 Barbell Push Press 5 Barbell RDL 10 Box Jumps 10 Alt. V-Ups StrengthDeadlift (Heavy 1-Rep)ON A 25:00 RUNNING CLOCK…...

June 26, 2022: Sunday

SundayWarm-upWarm-up200m Run Into… 1 ROUND 25ft Alt. Knee to Chest 25ft Alt. Toy Soldier 25ft Toe Walks 25ft Heel Walks 25ft High Knees 25ft Butt Kickers Into… 2 ROUNDS R1: 10 Alt. Lunges → R2: 10 BB Back Rack Lunges 10 Alt. Step-Ups → 8 Box...

June 25, 2022: Saturday

SaturdayWarm-upWarm-upEMOM x 9 MINUTES MIN 1 – :45 Row (Pace: EZ→Mod→Hard) MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x...

June 24, 2022: Friday

FridayWarm-upWarm-upAMRAP x 3 MINUTES 30 Single Unders 10 Alt. DB Deadlifts 10 DB Bent Over Rows Into… 2 ROUNDS 30 High Jump Single Unders (or Double Unders) 15 Sit-Ups 10 Alt. DB Swings :20 Dead Hang SkillMetcon3 SETS 20 Banded Lat Push Down 3-5 Kip Swings 2-4...

June 23, 2022: Thursday

ThursdayWarm-upWarm-up2 ROUNDS 1:00 Cal Bike (EZ-MOD) 5 Inchworms 5/5 Staggered Stance Good Mornings 10 Deadbugs Into… 1 ROUND :30 Cal Bike (FAST) 10 Up-Downs 10 Barbell RDL StrengthDeadlift (1×5 / 1×5 / 1×5*)1×5 @ 40% 1×5 @ 50%...

June 22, 2022: Wednesday

WednesdayWarm-upWarm-upEMOM x 8 MINUTES MIN 1 – 100m Run + Max Bootstraps MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – 10 Up-Downs + Max Cat/Cow MIN 4 – :45 Cossack Squats StrengthBack Squat (1×5 / 1×5 / 1×5*)1×5 @ 40%...