314 Week of 6/17
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/176/186/196/206/216/22
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowCatalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
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20 Air SquatsWrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
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250m RowElbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsSkill
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20 Goblet SquatsSeal Swings 10-1520 Situps10 Supermans20 Mountain ClimbersDouble Unders
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250m RowOver and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-Glutes
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20 Alternating Cossack SquatsFreestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-HipsWorkout
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Banded X-WalksArm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds CindyFrom CFNE
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T-Glutes/T-Hips
Trunk Rotations 10-15 Each Direction
10 LungesLeg Swings“Slap Happy”
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Hip Circles 10-15 Each Direction
10 KB Thrusters (5/Side)
StrengthAMRAP 5:
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StrengthBow & Ben 10-15StrengthFront SquatBuy In: 100 Double Unders
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10 Minute EMOMKnee Circles 10-15 Each DirectionEnduranceDeadlift5x812 Front Squats (95/65)
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Even: 5 Front Squats @ 50%Leg Swings 10-158x200m Run3x5 @ 80% 1RM
- Alternate with Weighted Hip Extensions 5x20
4 Burpee Box Jump Overs (24/20)
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Odd: 10 Back Squats - Same weight
Squatting Ankle Stretch 10-30s30s RestThen, - Heavier than last weekRest 5 Minutes
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Russian Baby Maker 10-30s 5x8 Romanian DeadliftAMRAP 5:
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WorkoutPartner Workout- Start @ 25%WorkoutBuy In: 100 Double Unders
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15 Minute AMRAPClean & Jerk
100 Power Snatch 75/55
- Increase up to 50% if ableLynne8 Front Squats (115/80)
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400m Run3xTnG Power Clean + Jerk100 Box Jumps 24/20- Focus on flat back5 Rounds for Max Reps
4 Burpee Box Jump Overs (24/20)
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20 KBS 53/35- Work up to heavy complex100 SDHP
Alternate with 10 Bulgarian Split Squats
Bench Press (bodyweight)Rest 5 Minutes
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20 Wall Balls 20/14100 Situps - Each- Hold KBs, DBs, Plate, etcPull-UpsAMRAP 5:
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Workout
100 Bar Facing Burpees
Rest as needed between movements and rounds
Buy In: 100 Double Unders
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Stretching/MobilityJackieWorkout4 Front Squats (135/95)
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Roll Back, Hips, Quads, and Glutes
1000m RowCashout12 Minute AMRAP
4 Burpee Box Jump Overs (24/20)
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50 Thrusters 45/35Easy 2k Row30 Double Unders
- Scale Double Unders as needed
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30 Pullups20 Alternating DB Snatch 50/35
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10 HSPU
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Cashout
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100 Pushups
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Back SquatSnatchCleanEndurance/KBSquat
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