Workouts for the Week: June 4 - June 9

Monday, June 4th

Workout: 10 Rounds, every 2 Minutes

36 Double Unders (50 singles)
9 Toes to Bar (9 abmat situps)
3 Power Cleans (185/135)

Cash Out: 4 Rounds

10 V-Ups
10 Hollow Rocks
20 sec Superman Hold
20 sec Hollow Holds

Tuesday, June 5th

Conditioning: 16 Minutes

3 Tire Flips
1 Sled Sprint (down and back)

*partner up on the tires and rest going into the sleds

Workout: 3 Rounds for Time

30/20 Calorie Row
25 Wall Balls
20 Single Arm Hang Clean and Jerk (50/35) 10 Right/10 Left

Wednesday, June 6th

Strength:

4×3 Strict Press
3×2 Push Press
3×2 Push Jerks

*Heavy as possible, climbing as you go

Workout: 21-15-9 For Time - Courtesy CFNE

Deadlifts (225/155)
*400m Run after each set

Thursday, June 7th

Workout: “Jacked Cindy” 

5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
30 Overhead Squats
1000m Row

Friday, June 8th

Strength:

Back Squat 5-4-3-2-1

OR

4 Rounds
Reverse Lunge Left + Reverse Lunge Right + 1 KB Swing (hold the KB during the lunges)
1 Minute Plank after each Round

Workout: 9-15-21 for Time

Handstand Pushups (10-20-30 Pushups)
DB Box Step Overs (50/35 to a 24/20in box)

*just like a box jump over - you don’t need to extend at the top on these

 

Saturday, June 9th

Workout: Teams of 3 for Time

60 Calorie Row + 60 Power Snatch + 60 Thrusters (95/65)
45 Calorie Row + 45 Power Snatch + 45 Thrusters (115/75)
30 Calorie Row + 30 Power Snatch + 30 Thrusters (135/95)
15 Calorie Row + 15 Power Snatch + 15 Thrusters (155/105)

*One bar per team if possible