06 15 23

A. For max reps
[6] Run 1000m + max DU
[2] REST
[5] Run 800m + max DU
[2] REST
[4] Run 600m + max DU
[2] REST
[3] Run 400m + max DU
[2]REST
[2] Run 200m + max DU

*Air runner (x 0.75)
Non-jumping option: Max Ski distance each round

B. T(4-6), [7]:
Team L-sit / hollow hold

06 14 23

P

A. 1RM BP [20]
*spotter required

B. 5 rounds for max reps
0:00-1:00 – max reps BP (1.0/0.75)x bodyweight
1:00-1:30 – REST
1:30-2:30 – max reps sPU
2:30-3:00 – REST
3:00-4:00 – max cal Echo Bike
4:00-6:00 – REST
*target 7-12 BP reps, 12-15 PUs, and 18/14+ cals each round. Rounds do not have to be u/b reps

F

A. 5RM Dip + 1 set max rep pushups [20]

B. 5 rounds for max reps
0:00-1:00 – max reps pushups
1:00-1:30 – REST
1:30-2:30 – max reps PD
2:30-3:00 – REST
3:00-4:00 – max cal Echo Bike or C2 Bike
4:00-6:00 – REST

06 13 23

A. 5RM DL [20]
*double overhand grip
*deadstop after each rep

B. q(6:00) until you reach 2000/1600m on the rower
AMRAP [4]
10 Burpee Box Get Overs 30/24”
20 double DB FS
Max distance row with remaining time
REST [2]
*5 round cap
*2:00 minimum rower time each interval
*athletes can use their hands to assist in getting up and over the box

06 12 23

P

A. 1RM Snatch [20]

B. q(1:00) x 25
Min1: 200m run
Min2: 15 BJO
Min3: 50-75’ HS Walk
Min4: max rep PS 135/95
Min5: REST

F

A. 3RM OHS [20]

B. q(1:00) x 25
Min1: 200m run
Min2: 12-15 BJO
Min3: 20-30sec HS hold
Min4: max rep alternating DB hang Snatch
Min5: REST

06 10 23

A. q(3:00) x 5
AMRAP [2]
200m Run + max rep sPU
REST [1]

q(3:00) x 5
AMRAP [2]
250m Row + max rep T2B
REST [1]
*complete the run/row in under 60 seconds each round

B. q(3:00) x 4
FS Clusters
2-2-2
*70% of 1RM FS
*The cluster sets will be executed as follows: complete 2 reps, rest 10 seconds, complete 2 reps, rest 10 seconds, complete 2 reps

06 09 23

P

A. q(3:00) x 5
1 PC + 2 SC + 1 Jerk
*80% of 1RM CJ
*rest 10-15sec between cleans

B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL 225/155 + DB BP 50/35

REST [3]

1-2-3-4-5-6-7-8-9-10
Squat Clean 135/95 + DB BP 50/35

*Only individuals with 15+ pushups should be using DB BP in this workout

F

A. q(3:00) x 5
3 HPC + 1 Jerk
*recovery paced bike with remaining time

B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL + Pushups or Dips

REST [3]

1-2-3-4-5-6-7-8-9-10
KB Taters + Pushups or Dips
*Moderate weight DL (bar or KBs)