June 2023

Day 5 Friday 230630 HAPPY BIRTHDAY COACH COLIN!!!   A. 25:00 Clock Karen 150 wallballs 20# 10’, 14# 9’ Every stop or drop: Run to curb and back 7 pullups  Once 150 wallballs are completed Max box step overs until time expires.

Day 4 Thursday 230629   A. 5:00 row/ski/bike erg 90% effort Rest 3:00 then B B. 5 sets 2:00 work at pace from A 1:00 rest Goal is to repeat your pace from “A” 1 burpee penalty for every second +/- off your pace.  To be performed at the end of the 5 sets. C.

Day 3 Wednesday 230628 SUMMER SKILL WORK   A. 1 set 5:00 x 6 200m run 3 bear complex 95/65 7 burpees over barbell  60sec skill work

Day 2 Tuesday 230627 BENCH PRESS    A. Bench Press 5×5 Bench every 2:00 starting at 60% of 1rm and finding a 5RM Rest to 12:00 then B B. For time, partition as desired 100 ab-mat sit-ups 100 kbs 24/16 100 bjsd/med ball step ups 24/20 *20 du/ 40 singles every 3:00 starting at 0:00

Day 1 Monday 230626   A1. Every 6:00 x 5 starting at 0:00  Build DB each round 0:00, 6:00, 12:00, 18:00, 24:00 Single arm DB Deadlift High pull Power snatch Sh2oh Thruster 4 OHWL Repeat other arm 10t2b A2. Every 6:00 x 5 starting at 3:00 3:00, 9:00, 15:00, 21:00, 27:00 30/27 calorie row/ski

Day 7 Sunday 230625 RedShed Rest Day

Day 6 Saturday 230624 AMRAP 30:00 75-80% effort 400m row/ski 60 du 30 sit-ups  15 burpees 7 squat cleans 135/95  

Day 5 Friday 230623   A. AMRAP 4:00 3 rounds DT 95/65 12 deadlifts 9 hang power cleans 6 push jerks Max calories in time remaining  Rest 4:00 B. AMRAP 4:00 2 rounds DT 135/95 Max calories in time remaining Rest 4:00 C. AMRAP 4:00 1 round DT 155/105 Max calories in time remaining

Day 4 Thursday 230622   A. 10 x 1:30 work 1:00 rest Increase intensity every other round 1, 3, 5, 7, 9 Match every other round 2, 4, 6, 8, 10 B. Yoga

Day 3 Wednesday 230621 A. EMOM 12:00  Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00 then B B. AMRAP 15:00 nte 24/16kg 20 walking lunges 15 swings 10 hand release push-ups 30 sec goblet wall sit