Workout of the Day
Warm Up
3 Rounds
10 Band Good Mornings
10 Alt Bird Dogs
10 Alt Samson Lunges
20 Mountain Climbers
Prep (6 Minutes)
:30 Bike (easy)
2×6 DB Push Press+6 DB Deadlifts (light)+30 Single Skips
:30 Bike (moderate)
1×6 DB Push Press+6 DB Deadlifts (working weight)+30 Double Unders
:30 Bike (hard)…
Monday, 6/14: Met Con – Assault Bike, Double Under, DB Push Press, DB Deadlift, and Ab Mat Sit Ups
Tuesday, 6/15: Pause Front Squats
Wednesday, 6/16: Gymnastic Skill & Met Con – Run, DB Snatch, and Toes to Bar
Thursday, 6/17: 2k Row & Met Con – Thrusters
…
Warm Up
3 Rounds
8 Spider Lunge w/ reach up
8 Alt Samson lunges
8 Alt Dead Bugs
8 Supine Scorpion
3 Rep Max Back Squat Test (35 minutes)
Prep:1×10 w/bar, 3-3-3-2-2-2-2 working up
Work: 1-3 attempts at 3 Rep Max
Met Con
4 Rounds
1 Minute Wall Ball
1 …
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push Ups
10 Pause Hip Bridges
Push/Pull (25 Minutes)
Prep: 2×5 DB Bench working up+25 Band Pull Aparts
Work: 5×8-12 DB Bench Press working up
Follow each set with Pull Ups*
Met Con
5 Rounds for Time …
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Squats (pause/reg/jump)
Prep (9 minutes)
1×5 Hang High Pull+5 Hang Power Cleans
:30 Row (easy)
2×5 Hang Power Cleans working up
:30 Row (moderate)
1×5 Hang Power Cleans (working weight)
:30 Row …
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Rev Hand Spider Lunges
6 Alt T Push Ups
12 Mountain Climbers
Strength
Push Press (20 Minutes)
Prep:1×10 strict press w/bar, 3×5 working up
Work: 10-8-6-4-2 working up
Prep (5 minutes)
2×5 Kip Swings+6 Single Arm DB Push Press (3/side)
1×5 …
Warm Up
3 Rounds
8 Spider Lunge w/ reach up
8 Alt Samson lunges
8 Alt Dead Bugs
8 Supine Scorpion
1 Minute Squat Hold
1 Minute Single Leg Flexion/side
1 Minute Squat Hold
Strength
Back Squat (25 Minutes)
Prep: 1×10 w/bar, 3-3-3-2-2
Work: 3×2 at same weight
Met Con
…
Warm Up
3 Rounds
6 PVC Dislocates
12 Spider Lunges
6 Plank to Squat
12 Squats (pause/regular/jump)
Prep (8 minutes)
1×3 Hang High Pull+3 Hang Power Snatch (bar only) +6 Step Ups
:30 Bike (easy)
2×3 Hang Power Snatch (working up)+6 Box Jumps +3 Devil Press
:30 Bike(hard)
