06-14 to 20

06-14 to 20

06-14

10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks

06-15

30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run

06-16

5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right

06-17

800m Run

Then…

5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)

06-18

20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)

06-19 20

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

06-14 to 20

06-07 to 13

06-07

30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run

06-08

20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#

06-09

4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats

06-10

30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run

06-11

25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats

06-12 13

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim