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June 17-July 2nd

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WEEK 1

Monday
Strength
5×4 Back Squat @ 70% 1RM

Cond
10-9-8-7..-2-1
Hang Power Clean 155/105
1-2-3-4…-9-10
Burpees Over Bar w/extra hop

CoreWorx
200 Russian Twists

Tuesday
Strength
5×4 Bench Press @ 70% 1RM

Cond
AMRAP17
10 DB Snatches EACH arm (No Alt)
10 Pull Ups

CoreWorx
10 V-Ups

Wednesday
Strength
3×15 Bent Over DB Rows

Cond.
Teams of 2
150 WB Shots 20/14
Partner 400m Run
200 H.R. Push Ups
Partner 400m Run
150 Box Step Overs w/Medball
Partner 800m Run

Thursday
Strength
5×4 Deadlift @ 70% of 1RM

Cond
EMOM 12
E: 45s Max Russian KB Swings 70/53
O: 45s Max Toes-2-Bar [Scale: K2E/Knee Raise/VUp]

Friday
Strength
a)5×6 Single Arm DB Press (1 DB only)
b)4×12 BB Curl

Cond
21-15-9
Ring Dip
Thrusters 95/65



WEEK 2

Monday
Strength
a1)4x60yd Farmers Carry
a2)4×8 Chin Ups [Scale 16 Ring Row]

Cond
2RFT
100m Walking Lunge w/Plate 45/25*
100m Bear Crawl
*5 Plate Burpees everytime you rest on lunges

Tuesday
Strength
3×15 DB Bench Press

Track Day
6x400m | Rest 1 min
4x200m | Rest 30s
4x100m | Rest 15s

Wednesday
Strength
4×8 Rev Grip Bent Over BB Row

Cond
Teams of 2
10 Alt Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
*Partner A completes 1 round then Partner B until 10 total rounds as a TEAM are completed

Thursday
Strength
5×3 Deadlift @ 80% of 1RM

Cond
10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
<THEN>
1-2-3-4-5-6-7-8-9-10
Russian KB Swings
Burpees

Friday
Cond
Run 1 mile
<THEN>
10 Rounds
10 Front Squats 75/55
10 Hand Release Push Ups



Week 3
Monday
Strength
5×3 Back Squat @ 80% of 1RM

Cond
AMRAP 16
8 Deadlifts 95/65
8 Hang Power Cleans
8 Push Press

CoreWorx
3 Min Max Wtd Toe-Touch

Tuesday
Strength
5×3 Bench Press @ 80% of 1RM

Cond
<20 Min Cap>
Teams Of 2
2-4-6-8-10-12
DB Thrusters 50/35
Box Jumps 30/24
Partner 100m Run

Partner A completes thrusters/box jumps.
Partner B completes thrusters/box jumps.
Both Run Together