

062920-070320
Monday 062920 WARM-UP
400m Team Run (find a buddy and stick with the entire time!)
Into…
AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
(Score is Weight)
WORKOUT
FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk
*Complete a 200m Run after each fu


062220-062620
Monday 062220
WARM-UP
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
SKILL
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
(Score is Time)
Tuesday 062320
WARM-UP
2 ROUNDS

061520-061920
Monday 061520
Workout
WARM-UP
EMOM x 6 MINUTES
MIN 1 -- :50 Row (increasing pace each interval)
MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)
Immediately Into…
1:00 of Wrist Stretching / Forearm Opening
STRENGTH
5x3
Tempo Front Squat (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
WORKOUT
4 SETS
1:00 - Max DB Front Squat (50/35)|(35/20)
1:00 - Max DB Devil’s Press
1:00 - Max Cal Row
-Re


060820-061120
Monday 060820
WARM-UP
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups
WORKOUT
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar
-Rest 2:00 b/t Sets-
(Score is Total Time)
Tuesday 060920
WARM-UP
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike
Into …
AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats
STRENGTH
5x3