Day 1- Monday 250602
A. For time
2k row
Rest to 12:00 then B
B. Every :30 for 5:00
3 beat kip to peak pull
Rest to 20:00 then C
C. AMRAP 10:00
25’ dual db bear crawl 35/25
25 du (3x singles)
25 db sit-ups
Day 2- Tuesday 250603
A. Prep 7:00
Coach’s Choice
Rest 3:00 then B
B. 5 rounds for time 20:00 cap
10 deadlifts 155/115
15 wall balls 20#,10’/14#, 9’
200m run
Day 3- Wednesday 250604
A1. 3 box dips at 33×1 tempo, rest TOM then A2
A2. 10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B-D on a continually running clock
B. For Time
30 bar facing burpees
Rest 3:00 then C
C. AMRAP 3:00
Max barbell g2oh NTE 90% of front rack lunges
Rest 3:00 then D
D. For Time
30 t2b
Day 4- Thursday 250605
Aerobic Intervals & Yoga
A. For Total Distance
5/4/3/2/1 minutes
2:00 rest between
B. Yoga for Athletes
Day 5- Friday 250606
A. 1 complex every 1:30 x 6
1 deadlift
1 hang power clean
1 hang squat clean
1 front squat
1 push jerk/split jerk
rest 3:00 after 6th round then B
B. AMRAP 18:00
*1 complex 80-85% of “A”
3 mu/ 5 c2b/ 7 pull-ups/ 9 rr
10 lateral box step up and overs 20”
15 calories
*add a rep to reach complex movement each round
2 dl + 2 HPC + 2 HPC + 2 fs + 2 pj…
Day 6- Saturday 250607
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250608
See slack programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
